THE 1,500-Calorie-a-Day Cookbook Read online

  ½ teaspoon Worcestershire sauce

  ½ teaspoon instant coffee granules

  ¼ teaspoon salt

  Sprinkle both sides of the pork chops with the garlic powder and black pepper. Heat a medium nonstick skillet over medium-high heat until hot, and coat the skillet with cooking spray. Cook the pork chops 4 minutes on each side or until barely pink in the center.

  Meanwhile, combine the remaining ingredients in a small bowl and set aside.

  Place the pork chops on a plate. Add the Worcestershire mixture to the skillet and bring to a boil; boil 1 to 1½ minutes or until reduced to 2 tablespoons. Drizzle evenly over the pork chops.

  Calories 160; total fat 6g (saturated fat 2g); protein 25g; carbohydrates 1g; fiber 0g; cholesterol 70mg; sodium 230mg; vitamin A 0%; vitamin C 2%; calcium 2%; iron 6%

  COOK'S NOTE: This is a very intense topping; a small amount goes a long way.

  Excellent source of fiber and vitamin C

  Good source of calcium and iron

  Makes 4 pork chops total

  Serves 4 (3 ounces cooked pork, ½ cup cooked grits, 1 slice toast, 1 teaspoon fruit spread, and 1 orange per serving)

  SERVE WITH

  2 cups cooked grits seasoned with ¼ teaspoon each salt and pepper

  Calories 70; total fat 0g (saturated fat 0g); protein 2g; carbohydrates 16g; fiber 0g; cholesterol 0mg; sodium 150mg; vitamin A 0%; vitamin C 0%; calcium 0%; iron 4%

  4 slices reduced-calorie whole-wheat bread, toasted, and 4 teaspoons fruit spread

  Calories 50; total fat 0g (saturated fat 0g); protein 2g; carbohydrates 12g; fiber 4g; cholesterol 0mg; sodium 120mg; vitamin A 0%; vitamin C 0%; calcium 2%; iron 4%

  4 medium oranges, sliced

  Calories 60; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 15g; fiber 3g; cholesterol 0mg; sodium 0mg; vitamin A 6%; vitamin C 120%; calcium 6%; iron 0%

  Ham and Asparagus with Lemony Cream Sauce

  with Raspberry-Cranberry Juice, Pink Grapefruit Sections, and Wheat Toast

  Calories 350; total fat 11g (saturated fat 3g); protein 21g; carbohydrates 47g; fiber 8g; cholesterol 245mg; sodium 800mg; vitamin A 60%; vitamin C 120%; calcium 15%; iron 30%

  1 cup water

  1 pound asparagus (about 20 spears), trimmed

  1¼ cups (6 ounces) extra-lean turkey ham, sliced thin and chopped

  ¾ cup nonfat plain yogurt

  2 tablespoons plus 2 teaspoons diet mayonnaise

  2 teaspoons prepared mustard

  4 large hard-boiled eggs, peeled and chopped

  Bring water to boil in a large skillet over medium-high heat; add the asparagus, return to a boil, cover, and cook 2 minutes or until just tender crisp. Drain well and place on a serving platter. Cover to keep warm.

  Dry the skillet with a paper towel and place over medium heat; coat the skillet with cooking spray. Add the turkey ham and cook 1 minute, stirring frequently; set aside on a separate plate.

  Reduce the heat to medium low; add the yogurt, mayonnaise, and mustard and cook 30 seconds, stirring constantly. Do not bring to a boil. Spoon evenly over the asparagus and top with the ham and chopped egg.

  Calories 200; total fat 11g (saturated fat 3g); protein 18g; carbohydrates 10g; fiber 3g; cholesterol 245mg; sodium 680mg; vitamin A 25%; vitamin C 15%; calcium 10%; iron 25%

  COOK'S NOTE: This makes a great entree as well. Serve with whole-wheat dinner rolls instead of the toast.

  Excellent source of fiber, vitamins A and C, and iron

  Good source of calcium

  Makes about 20 asparagus spears, 1 cup ham, and 1 cup sauce total

  Serves 4 (about 5 asparagus spears, ¼ cup ham, ¼ cup sauce, ½ cup juice, ¾ cup grapefruit, and 1 slice toast per serving)

  SERVE WITH

  2 cups raspberry-cranberry juice

  Calories 50; total fat 0g (saturated fat 0g); protein 0g; carbohydrates 13g; fiber 0g; cholesterol 0mg; sodium 0mg; vitamin A 0%; vitamin C 10%; calcium 0%; iron 2%

  3 cups pink grapefruit sections

  Calories 60; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 14g; fiber 2g; cholesterol 0mg; sodium 0mg; vitamin A 30%; vitamin C 100%; calcium 2%; iron 0%

  4 slices reduced-calorie whole-wheat bread, toasted

  Calories 40; total fat 0g (saturated fat 0g); protein 2g; carbohydrates 9g; fiber 4g; cholesterol 0mg; sodium 120mg; vitamin A 0%; vitamin C 0%; calcium 2%; iron 4%

  Canadian Bacon Stackers

  with Bran Muffins, Cantaloupe Wedges, and Cold Milk

  Calories 350; total fat 8g (saturated fat 3g); protein 21g; carbohydrates 50g; fiber 6g; cholesterol 25mg; sodium 890mg; vitamin A 70%; vitamin C 100%; calcium 35%; iron 15%

  1 medium poblano chili pepper, seeded and chopped fine (¾ cup)

  4 slices Canadian bacon (4 ounces total)

  1 large tomato, cut into 4 slices

  ½ cup (2 ounces) shredded reduced-fat sharp cheddar cheese

  Heat a medium nonstick skillet over medium-high heat until hot, and coat the skillet with cooking spray. Add the pepper and coat with cooking spray; cook 2 minutes or until beginning to brown on the edges, stirring frequently. Remove from the skillet and set aside on a separate plate.

  Recoat the skillet with cooking spray. Add the Canadian bacon and cook 1 minute; turn. Reduce heat to medium low; top with the tomato slices, cheese, and pepper; cover and cook 5 minutes or until cheese melts. Remove from heat, uncover, and let stand 3 minutes to absorb flavors and cool slightly.

  Calories 110; total fat 5g (saturated fat 2.5g); protein 10g; carbohydrates 5g; fiber 1g; cholesterol 25mg; sodium 520mg; vitamin A 15%; vitamin C 50%; calcium 10%; iron 2%

  TIME-SHAVER TIP: If poblanos are not available, use ½ medium green bell pepper and a dash of cayenne pepper.

  COOK'S NOTE: Throughout this book, ingredients are sometimes coated with cooking spray while cooking. This helps them cook more evenly and prevents drying them out or scorching them, without adding more fat.

  Excellent source of fiber, vitamins A and C, and calcium

  Good source of iron

  Makes 4 stacks total

  Serves 4 (1 stack, 1 muffin, 1 cantaloupe wedge, and ¾ cup milk per serving)

  SERVE WITH

  4 bran muffins with raisins

  Calories 150; total fat 2.5g (saturated fat 0g); protein 4g; carbohydrates 30g; fiber 4g; cholesterol 0mg; sodium 260mg; vitamin A 0%; vitamin C 2%; calcium 4%; iron 10%

  ½ medium cantaloupe, seeded and cut into 4 wedges

  Calories 25; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 6g; fiber 1g; cholesterol 0mg; sodium 10mg; vitamin A 45%; vitamin C 40%; calcium 0%; iron 0%

  3 cups fat-free milk

  Calories 70; total fat 0g (saturated fat 0g); protein 7g; carbohydrates 10g; fiber 0g; cholesterol 0mg; sodium 100mg; vitamin A 8%; vitamin C 2%; calcium 20%; iron 0%

  Simply Sizzling Steak and Onions

  with Hash Browns and Honeydew Melon

  Calories 350; total fat 8g (saturated fat 2g); protein 30g; carbohydrates 41g; fiber 5g; cholesterol 50mg; sodium 420mg; vitamin A 80%; vitamin C 80%; calcium 4%; iron 10%

  1 medium onion, sliced thin (1 cup)

  1 pound boneless top round steak, about ½ inch thick, trimmed of fat and cut into 4 pieces

  1 teaspoon salt-free steak seasoning grill blend

  ¼ cup water

  ¼ teaspoon salt

  Place a large nonstick skillet over medium-high heat until hot; coat the skillet with cooking spray. Add the onion and coat with cooking spray; cook 5 to 6 minutes or until beginning to turn a rich brown, stirring frequently. Remove from the skillet and set aside.

  Return the skillet to medium-high heat and recoat it with cooking spray. Sprinkle both sides of the beef with the steak seasoning and cook 2 minutes; turn and cook 1 minute or to desired doneness. Place on a plate and set aside. Add the onion to the skillet with the water and salt; bring to a boil and cook 15 seconds, stirring constantly. Top the steaks with the onion mixtu
re and serve immediately for peak flavors.

  Calories 170; total fat 4.5g (saturated fat 1.5g); protein 25g; carbohydrates 4g; fiber 1g; cholesterol 50mg; sodium 210mg; vitamin A 0%; vitamin C 4%; calcium 4%; iron 10%

  COOK'S NOTE: Do not overcook the beef or it will be tough.

  Excellent source of fiber and vitamins A and C

  Good source of iron

  Makes 4 steaks plus about ½ cup onion mixture total

  Serves 4 (3 ounces cooked beef, 2 tablespoons onion mixture, about 1 cup potatoes, and ¾ cup melon per serving)

  SERVE WITH

  1 1-pound, 4-ounce package refrigerated diced potatoes with onions, cooked according to package instructions, but with only 1 tablespoon oil and ¼ teaspoon salt

  Calories 140; total fat 3.5g (saturated fat 0g); protein 3g; carbohydrates 28g; fiber 3g; cholesterol 0mg; sodium 190mg; vitamin A 0%; vitamin C 2%; calcium 0%; iron 0%

  3 cups diced honeydew

  Calories 40; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 10g; fiber 1g; cholesterol 0mg; sodium 20mg; vitamin A 80%; vitamin C 70%; calcium 2%; iron 2%

  Sausage and Glazed Pineapple

  with Toasted Waffles and Sour Cream

  Calories 350; total fat 6g (saturated fat 1.5g); protein 13g; carbohydrates 65g; fiber 4g; cholesterol 25mg; sodium 640mg; vitamin A 20%; vitamin C 20%; calcium 10%; iron 15%

  1 20-ounce can pineapple slices in juice, undrained

  2 tablespoons packed dark brown sugar

  2 tablespoons diet margarine

  ¼ teaspoon ground cinnamon

  8 lean breakfast turkey sausage links

  Place eight pineapple slices and ¼ cup of the juice in a medium bowl. Store remaining pineapple and juice in the refrigerator for later use.

  Place a large nonstick skillet over medium-high heat; add the sugar, margarine, and cinnamon. When the margarine is melted, stir and add the pineapple slices (not the juice) in a single layer. Cook 5 minutes or until richly browned, turning frequently, and set aside on serving platter. Cover to keep warm, if desired.

  Coat the pan residue with cooking spray, and reduce heat to medium. Add the sausages and coat with cooking spray; cook 14 minutes or until the meat reaches 170°F, turning frequently, using two utensils for easy handling. (You may need to reduce the heat to medium low if the sausages are browning too quickly.) Place on a serving platter with the pineapple.

  Increase the heat to medium high, add the reserved ¼ cup juice, and cook 45 seconds or until it measures 2 tablespoons. Drizzle evenly over the sausage.

  Calories 190; total fat 4g (saturated fat 1g); protein 7g; carbohydrates 35g; fiber 1g; cholesterol 15mg; sodium 360mg; vitamin A 6%; vitamin C 20%; calcium 2%; iron 4%

  COOK'S NOTE: The easiest way to accurately test the temperature of the sausage links is by inserting the tip of the thermometer into one end of the sausage.

  Excellent source of vitamins A and C

  Good source of fiber, calcium, and iron

  Makes 8 sausage links plus 8 pineapple slices total

  Serves 4 (2 sausage links, 2 pineapple slices, 1 waffle, 1 tablespoon syrup, and 3 tablespoons sour cream per serving)

  SERVE WITH

  4 multibran frozen waffles, toasted and topped with 4 tablespoons light, reduced-calorie pancake syrup and ¾ cup fat-free sour cream or plain nonfat yogurt

  Calories 160; total fat 2.5g (saturated fat 0.5g); protein 6g; carbohydrates 30g; fiber 3g; cholesterol 10mg; sodium 280mg; vitamin A 15%; vitamin C 0%; calcium 10%; iron 10%

  Creamy Swiss and Ham Mini Bagels

  with Orange Juice and Honeydew-Blueberry Bowls

  Calories 350; total fat 4.5g (saturated fat 1.5g); protein 16g; carbohydrates 65g; fiber 7g; cholesterol 30mg; sodium 830mg; vitamin A 10%; vitamin C 180%; calcium 10%; iron 15%

  1 cup (4 ounces) turkey ham, sliced thin and chopped fine 4 ¾-ounce wedges light Swiss cheese spread, such as

  Laughing Cow

  ½ to 1 teaspoon dried dill weed

  4 mini whole-wheat bagels, halved and lightly toasted

  Combine the turkey ham, cheese spread, and dill in a medium bowl, and stir until well blended. Spoon equal amounts of the ham mixture on each bagel half.

  Calories 190; total fat 4g (saturated fat 1.5g); protein 13g; carbohydrates 28g; fiber 4g; cholesterol 30mg; sodium 810mg; vitamin A 2%; vitamin C 0%; calcium 8%; iron 10%

  TIME-SHAVER TIP: Have the butcher slice the ham thin for you. Wrap it tightly with plastic wrap in smaller amounts and freeze it so you can have it on hand and already sliced.

  Excellent source of fiber and vitamin C

  Good source of vitamin A, calcium, and iron

  Makes 8 mini bagel halves total

  Serves 4 (2 mini bagel halves, ¾ cup juice, ¾ cup melon, and cup blueberries per serving)

  SERVE WITH

  3 cups orange juice

  Calories 80; total fat 0.5g (saturated fat 0g); protein 1g; carbohydrates 19g; fiber 0g; cholesterol 0mg; sodium 0mg; vitamin A 6%; vitamin C 130%; calcium 2%; iron 2%

  3 cups cubed honeydew mixed with 1 cups fresh blueberries

  Calories 70; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 19g; fiber 2g; cholesterol 0mg; sodium 25mg; vitamin A 2%; vitamin C 45%; calcium 2%; iron 2%

  Broccoli-Bacon Frittata

  with Fresh Oranges, Wheat Bagels, and Herbed Cream Cheese

  Calories 340; total fat 7g (saturated fat 2.5g); protein 22g; carbohydrates 51g; fiber 13g; cholesterol 15mg; sodium 890mg; vitamin A 40%; vitamin C 180%; calcium 10%; iron 25%

  8 bacon slices, chopped

  2 cups (6 ounces) small broccoli florets

  cup water

  ¼ teaspoon salt

  1½ cups egg substitute with vegetables and herbs

  2 medium plum tomatoes, sliced thin (1 cup)

  2 medium green onions, chopped fine (¼ cup)

  Place a medium nonstick skillet over medium-high heat until hot. Add the bacon and cook until crisp, stirring frequently. Drain on paper towels and set aside.

  Dry the skillet with a paper towel; add the broccoli and water. Bring to a boil over medium-high heat; reduce heat, cover, and simmer 1½ minutes or until tender crisp. Drain well.

  Place the skillet over medium-low heat and coat with cooking spray. Return the broccoli to the skillet in an even layer, sprinkle with teaspoon of the salt, and carefully pour the egg substitute evenly over all. Arrange the tomato slices evenly on top, cover, and cook 10 minutes or until the eggs are almost set. Remove from heat, sprinkle with the remaining teaspoon salt, and top with the bacon and onion. Place on a plate and cut into wedges.

  Calories 160; total fat 1.5g (saturated fat 0.5g); protein 7g; carbohydrates 31g; fiber 5g; cholesterol 0mg; sodium 300mg; vitamin A 0%; vitamin C 0%; calcium 2%; iron 10%

  TIME-SHAVER TIP: Cut-up broccoli can be purchased in the produce section of most supermarkets, but be sure to cut the broccoli into smaller pieces for best results.

  Excellent source of fiber, vitamins A and C, and iron

  Good source of calcium

  Makes 1 9-inch frittata total

  Serves 4 (¼ frittata, 1 orange, ½ bagel, and 1 teaspoon cheese spread per serving)

  SERVE WITH

  4 medium oranges

  Calories 60; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 15g; fiber 3g; cholesterol 0mg; sodium 0mg; vitamin A 6%; vitamin C 120%; calcium 6%; iron 0%

  2 whole-wheat bagels, halved and toasted, topped with 4 teaspoons light herb and garlic cream cheese, such as Boursin

  Calories 120; total fat 5g (saturated fat 2g); protein 14g; carbohydrates 5g; fiber 1g; cholesterol 10mg; sodium 590mg; vitamin A 35%; vitamin C 60%; calcium 6%; iron 10%

  Knife-and-Fork Breakfast Tortillas

  with Chilled Orange Juice and Banana Slices

  Calories 350; total fat 5g (saturated fat 2.5g); protein 21g; carbohydrates 55g; fiber 5g; cholesterol 15mg; sodium 640mg; vitamin A 30%; vitamin C 190%; calcium 25%; iron 15%

 
; 4 soft soft corn tortillas

  1 medium green bell pepper, chopped fine (1 cup)

  2 cups egg substitute, plain or with peppers and onions

  ½ cup (2 ounces) finely shredded reduced-fat sharp cheddar cheese

  ½ cup fat-free sour cream

  ½ cup picante sauce

  1 medium lime, quartered

  Heat the tortillas, one at a time, over a medium gas flame or directly on electric coils, turning every few seconds until hot and toasty, about 15 to 20 seconds. Wrap in foil to keep warm and absorb the smoky flavors.

  Heat a large nonstick skillet over medium heat, and coat the skillet with cooking spray. Add the bell pepper and coat with cooking spray; cook 3 minutes or until tender crisp, stirring frequently. Add the egg substitute and cook 1 to 2 minutes, lifting up the egg mixture to allow raw portions to cook to achieve a scrambled egg effect.

  Arrange a tortilla on each of four plates, spoon equal amounts of the egg mixture on top of the tortillas, sprinkle the cheese evenly over all of them, and spoon 2 tablespoons of the sour cream and picante sauce on top of each. Squeeze lime juice over all four servings.

  Calories 210; total fat 4.5g (saturated fat 2.5g); protein 19g; carbohydrates 23g; fiber 3g; cholesterol 15mg; sodium 640mg; vitamin A 25%; vitamin C 50%; calcium 20%; iron 15%

  COOK'S NOTE: Be sure to "toast" the tortillas first to give another layer of flavor to your dish.

  Excellent source of vitamins A and C, calcium, and fiber

  Good source of iron

  Makes 4 filled tortillas total