THE 1,500-Calorie-a-Day Cookbook (9 page)

¼ cup honey or maple syrup

1 tablespoon diet margarine

1½ teaspoons apple pie spice or ground cinnamon

1 teaspoon vanilla extract

• Bring the water and salt to a full boil in a large saucepan over high heat. Stir in the oats, apple, raisins, and wheat germ. Reduce heat to medium and cook, uncovered, 6 minutes or until thickened, stirring occasionally.
  
• Remove from heat, and stir in the remaining ingredients.
  

Calories 290; total fat 5g (saturated fat 1g); protein 7g; carbohydrates 56g; fiber 6g; cholesterol 0mg; sodium 50mg; vitamin A 6%; vitamin C 4%; calcium 4%; iron 15%

Excellent source of fiber and calcium

Good source of vitamin A and iron

SERVE WITH

3 cups fat-free milk

Calories 60; total fat 0g (saturated fat 0g); protein 6g; carbohydrates 9g; fiber 0g; cholesterol 0mg; sodium 90mg; vitamin A 6%; vitamin C 2%; calcium 15%; iron 0%

with Canadian Bacon Slices

1 cup fat-free half-and-half

3 tablespoons sugar

1 teaspoon vanilla extract

3 cups water

Dash of salt

1½ cups quick-cooking oats

1 teaspoon ground cinnamon

3 cups fresh berries

• Combine the half-and-half with the sugar in a small saucepan and cook over medium-high heat until bubbles form around the outer edges. Do not bring to a boil. Immediately remove from heat; stir in the vanilla and set aside.
  
• Bring the water and salt to a boil in a large saucepan over high heat. Stir in the oats; reduce heat to medium and cook 1 minute or until thickened. Stir in the cinnamon.
  
• To serve, spoon equal amounts of the oatmeal into each of four shallow soup bowls, pour the cream sauce over the oatmeal, and top with the berries.
  

Calories 260; total fat 2.5g (saturated fat 0g); protein 7g; carbohydrates 49g; fiber 7g; cholesterol 0mg; sodium 50mg; vitamin A 6%; vitamin C 40%; calcium 10%; iron 10%

Excellent source of fiber and vitamin C

Good source of calcium and iron

SERVE WITH

8 slices Canadian bacon (½ pound total), browned

Calories 90; total fat 4g (saturated fat 1.5g); protein 12g; carbohydrates 1g; fiber 0g; cholesterol 30mg; sodium 800mg; vitamin A 0%; vitamin C 0%; calcium 0%; iron 2%

with Fresh Apples and Cold Milk

4 cups high-protein, high-fiber cereal, such as Kashi GOLEAN Crunch!

½ cup quick-cooking oats

½ cup packed dark brown sugar

¾ teaspoon baking powder

½ teaspoon ground cinnamon

¼ cup canola oil

1 large egg plus 2 egg whites

cup dried cherries

• Preheat the oven to 350°F.
  
• Place the cereal in a food processor and process to a crumb texture. Add the remaining ingredients, except the cherries, and process until well blended. Remove the blade and stir in the cherries.
  
• Line a large cookie sheet with foil, and coat the foil with cooking spray. Spoon batter in ¼-cup amounts onto the cookie sheet, leaving a 2-inch space between the cookies. Bake 12 minutes or until slightly golden on edges. Do not overbake;
  the cookies will not look totally done at this point, but they will continue to cook while cooling. Slide the foil (with the cookies on top) off the cookie sheet and let stand 7 minutes before removing the cookies.
  
• When they are completely cooled, store in an airtight container.
  

Calories 190; total fat 6g (saturated fat 0.5g); protein 5g; carbohydrates 29g; fiber 3g; cholesterol 20mg; sodium 90mg; vitamin A 6%; vitamin C 0%; calcium 2%; iron 6%

Excellent source of fiber and calcium

Good source of vitamins A and C

SERVE WITH

4 medium apples

Calories 70; total fat 0g (saturated fat 0g); protein 0g; carbohydrates 19g; fiber 3g; cholesterol 0mg; sodium 0mg; vitamin A 2%; vitamin C 10%; calcium 0%; iron 0%

4 cups fat-free milk

Calories 90; total fat 0g (saturated fat 0g); protein 9g; carbohydrates 13g; fiber 0g; cholesterol 5mg; sodium 130mg; vitamin A 10%; vitamin C 2%; calcium 25%; iron 0%

with Grapefruit Halves and Chilled Tomato Juice

10 ounces smoked turkey sausage, diced

1½ medium onions, chopped (1½ cups)

½ 8-ounce package whole mushrooms, quartered

1 1-pound, 4-ounce package refrigerated diced potatoes with onions

¼ cup chopped parsley

• Place a large nonstick skillet over medium-high heat until hot. Coat the skillet with cooking spray, and cook the sausage 3 minutes or until beginning to brown, stirring frequently. Remove from the skillet and set aside on a separate plate.
  
• Recoat the skillet with cooking spray. Add the onion, coat with cooking spray, and cook 2 minutes; add the mushrooms and cook 3 minutes. Reduce the heat to medium, add the potatoes, and cook 9 minutes or until beginning to brown lightly. Remove from heat. Add the sausage and parsley, cover, and let stand 3 minutes to absorb flavors.
  

Calories 240; total fat 2g (saturated fat 0.5g); protein 14g; carbohydrates 40g; fiber 3g; cholesterol 25mg; sodium 620mg; vitamin A 6%; vitamin C 30%; calcium 4%; iron 8%

Excellent source of fiber and vitamins A and C

Good source of calcium and iron

SERVE WITH

2 medium grapefruit, halved

Calories 60; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 16g; fiber 6g; cholesterol 0mg; sodium 0mg; vitamin A 15%; vitamin C 110%; calcium 2%; iron 0%

4 cups low-sodium tomato or vegetable juice

Calories 45; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 10g; fiber 2g; cholesterol 0mg; sodium 130mg; vitamin A 35%; vitamin C 90%; calcium 4%; iron 4%

with Vegetable Link Sausage, Creamy Grits, and Mixed Citrus

2 large tomatoes, halved crosswise (14 ounces)

1 tablespoon plus 1 teaspoon dijonnaise

1 cup (4 ounces) finely shredded mozzarella cheese

2 slices reduced-calorie whole-wheat bread, toasted and grated

1 tablespoon plus 1 teaspoon grated Parmesan cheese

• Preheat the broiler.
  
• Arrange the tomato halves on a foil-lined baking pan. Spread 1 teaspoon of the dijonnaise evenly over each tomato half.
  
• Combine the mozzarella and bread crumbs in a medium bowl, and toss gently yet thoroughly to blend. Mound an equal amount on each tomato half, pressing down firmly to make it adhere.
  
• Broil no closer than 4 inches from the heat source for 1 minute. Turn off the broiler, tent with a sheet of foil, and let stand 8 minutes or until tomatoes are tender. Remove from the broiler, and sprinkle evenly with the Parmesan cheese. Serve hot or at room temperature.
  

Calories 130; total fat 7g (saturated fat 4g); protein 10g; carbohydrates 10g; fiber 3g; cholesterol 15mg; sodium 340mg; vitamin A 25%; vitamin C 25%; calcium 25%; iron 4%