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

  Serves 4 (1 filled tortilla, ¾ cup juice, and ½ medium banana 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%

  2 medium bananas, peeled and sliced (2 cups)

  Calories 50; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 13g; fiber 2g; cholesterol 0mg; sodium 0mg; vitamin A 0%; vitamin C 8%; calcium 0%; iron 0%

  Country Garden Frittata

  with Olive-Oiled Country French Bread and Vegetable Juice

  Calories 350; total fat 12g (saturated fat 3.5g); protein 21g; carbohydrates 41g; fiber 5g; cholesterol 25mg; sodium 850mg; vitamin A 60%; vitamin C 190%; calcium 15%; iron 20%

  3 ounces bulk 50% less-fat pork sausage, such as Jimmy Dean

  1 medium green bell pepper, chopped (1 cup)

  ½ medium yellow onion, chopped (½ cup)

  1 cup egg substitute

  1 teaspoon Worcestershire sauce

  ¼ teaspoon salt

  1½ cups (8 ounces) frozen corn kernels, thawed

  cup (1½ ounces) finely shredded reduced-fat sharp cheddar cheese

  Heat a medium nonstick skillet over medium heat until hot, and coat the skillet with cooking spray. Add the sausage and cook until browned, stirring frequently. Set aside on a separate plate.

  Coat the pan residue with cooking spray. Add the bell pepper and onion; coat the vegetables with cooking spray and cook 6 minutes or until beginning to turn a rich brown, stirring frequently.

  Meanwhile, in a small bowl, combine the egg substitute, Worcestershire sauce, and salt. Reduce the heat to medium low, add the corn to the pepper mixture, and stir until well blended. Gently pour the egg mixture evenly over all; cover and cook 10 minutes or until just set in the center. Remove from heat, sprinkle evenly with the cheese, and sprinkle the sausage over all. Cover and let stand 2 minutes to allow the cheese to melt.

  Calories 200; total fat 7g (saturated fat 3g); protein 18g; carbohydrates 19g; fiber 2g; cholesterol 25mg; sodium 580mg; vitamin A 35%; vitamin C 120%; calcium 10%; iron 10%

  TIME-SHAVER TIP: To thaw corn (or other frozen vegetables) quickly, place in a colander and run under cold water about 20 seconds; shake off excess liquid before using.

  Excellent source of vitamins A and C and fiber

  Good source of calcium and iron

  Makes 1 9-inch frittata total

  Serves 4 (¼ frittata, 1 slice bread, 1 teaspoon oil, and ¾ cup juice per serving)

  SERVE WITH

  4 ounces country French bread, cut into 4 slices, lightly toasted, and drizzled with 4 teaspoons extra-virgin olive oil

  Calories 120; total fat 5g (saturated fat 0.5g); protein 2g; carbohydrates 14g; fiber 1g; cholesterol 0mg; sodium 180mg; vitamin A 0%; vitamin C 0%; calcium 2%; iron 4%

  3 cups low-sodium vegetable juice

  Calories 35; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 8g; fiber 1g; cholesterol 0mg; sodium 100mg; vitamin A 30%; vitamin C 70%; calcium 2%; iron 2%

  Mini Ham and Potato Quiches

  with Tomato and Avocado Slices, and Citrus Juice Blend

  Calories 340; total fat 13g (saturated fat 4g); protein 19g; carbohydrates 35g; fiber 5g; cholesterol 35mg; sodium 860mg; vitamin A 90%; vitamin C 120%; calcium 20%; iron 10%

  1 cup egg substitute

  2 cups refrigerated shredded potatoes

  4 medium green onions, chopped fine (½ cup)

  1 cup (4 ounces) extra-lean turkey ham, sliced thin and chopped

  3 ¾-ounce wedges Swiss cheese spread, such as Laughing

  Cow, cut into small pieces

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

  Preheat the oven to 350°F.

  Coat a 12-cup nonstick muffin tin with cooking spray and set aside.

  Combine all of the ingredients, except the cheddar cheese, and stir until blended. Spoon equal amounts of the egg mixture into each of the muffin cups and bake 15 minutes or until eggs are just set. Sprinkle evenly with the cheddar cheese, and bake 2 minutes or until cheese melts.

  Remove from the oven and cool on a rack 5 minutes before serving.

  Calories 170; total fat 6g (saturated fat 3g); protein 18g; carbohydrates 10g; fiber 1g; cholesterol 35mg; sodium 820mg; vitamin A 10%; vitamin C 8%; calcium 20%; iron 8%

  COOK'S NOTE: This dish is ideal for buffet entertaining; it's easy to make and pretty to serve.

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

  Good source of iron

  Makes 12 mini quiches total

  Serves 4 (3 mini quiches, ½ cup tomato slices, ¼ cup avocado slices, and ¾ cup juice per serving)

  SERVE WITH

  2 medium tomatoes, sliced (2 cups)

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

  1 ripe medium avocado, sliced (1 cup)

  Calories 80; total fat 7g (saturated fat 1g); protein 1g; carbohydrates 4g; fiber 3g; cholesterol 0mg; sodium 0mg; vitamin A 2%; vitamin C 8%; calcium 0%; iron 2%

  3 cups citrus juice blend, such as V8 VFusion

  Calories 80; total fat 0g (saturated fat 0g); protein 0g; carbohydrates 19g; fiber 0g; cholesterol 0mg; sodium 35mg; vitamin A 70%; vitamin C 90%; calcium 0%; iron 0%

  English Muffin Pizza Scramble

  with Tropical Fruit Juice and Nectarine Slices

  Calories 350; total fat 10g (saturated fat 4g); protein 23g; carbohydrates 46g; fiber 5g; cholesterol 25mg; sodium 970mg; vitamin A 15%; vitamin C 80%; calcium 30%; iron 15%

  4 whole-wheat English muffins, halved

  1 cup egg substitute

  1 teaspoon dried oregano leaves

  teaspoon dried pepper flakes

  ½ cup pizza sauce

  16 small turkey pepperoni slices

  1 cup (4 ounces) shredded mozzarella cheese

  1 tablespoon grated Parmesan cheese

  Preheat the broiler.

  Place muffin halves on a baking pan and broil 1½ to 2 minutes on each side or until lightly toasted, watching closely so they don't burn. Remove from the broiler and set aside. Do not turn off the broiler.

  Heat a medium nonstick skillet over medium heat until hot, and coat the skillet with cooking spray. Add the egg substitute, sprinkle with the oregano and pepper flakes, and cook 2 minutes, stirring occasionally. Remove from heat.

  In this order, top the muffin halves with equal amounts of sauce, pepperoni, eggs, and mozzarella. Broil 1 minute or until cheese is melted and beginning to brown very lightly. Remove from the broiler, and sprinkle with the Parmesan.

  Calories 290; total fat 10g (saturated fat 4g); protein 22g; carbohydrates 31g; fiber 4g; cholesterol 25mg; sodium 930mg; vitamin A 15%; vitamin C 2%; calcium 30%; iron 15%

  COOK'S NOTE: Broiling the muffins on both sides makes a crisper crust.

  Excellent source of fiber, vitamin C, and calcium

  Good source of vitamin A and iron

  Makes 8 muffin pizzas total

  Serves 4 (2 muffin pizzas, ¾ cup juice, ½ cup ginger ale, and about ½ cup nectarine slices per serving)

  SERVE WITH

  3 cups light orange, strawberry, and banana juice mixed with 2 cups diet ginger ale

  Calories 25; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 7g; fiber 0g; cholesterol 0mg; sodium 35mg; vitamin A 0%; vitamin C 70%; calcium 0%; iron 0%

  2 medium nectarines or peaches, pitted and sliced (2 cups)

  Calories 35; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 8g; fiber 1g; cholesterol 0mg; sodium 0mg; vitamin A 2%; vitamin C 8%; calcium 0%; iron 2%

  Bacon and Egg Breakfast Sandwich

  with Orange Juice Fizzer and Peach Yogurt

  Calories 350; total fat 7g (saturated fat 2.5g); protein 23g; carbohydrates 52g; fiber 8g; ch
olesterol 25mg; sodium 870mg; vitamin A 20%; vitamin C 130%; calcium 35%; iron 15%

  8 low-sodium bacon slices

  1 cup egg substitute

  3 tablespoons fat-free milk

  ¼ to ½ teaspoon Louisiana hot sauce

  8 reduced-calorie whole-wheat bread slices, toasted

  4 ¾-ounce wedges light Swiss cheese spread, such as Laughing Cow

  1 medium tomato, cut into 4 slices (4 ounces)

  Heat a large nonstick skillet over medium-high heat until hot. Add the bacon and cook until crisp. Drain on paper towels and blot dry; discard any bacon drippings.

  Meanwhile, combine the egg substitute, milk, and hot sauce in a small bowl, and stir until well blended.

  Heat the skillet over medium heat, and coat the skillet with cooking spray. Add the egg mixture and cook 1 to 2 minutes, lifting up the egg mixture to allow raw portions to cook to achieve a scrambled egg effect. Remove from heat.

  Spread one side of each bread slice with the cheese spread. Top four of the bread slices with tomato slices, bacon slices, and equal amounts of the scrambled egg mixture, top with the remaining four bread slices (cheese side down), and cut in half.

  Calories 210; total fat 7g (saturated fat 2.5g); protein 17g; carbohydrates 23g; fiber 8g; cholesterol 20mg; sodium 810mg; vitamin A 15%; vitamin C 10%; calcium 15%; iron 15%

  TIME-SHAVER TIP: Toast the bread slices while the bacon is cooking and cover with foil to keep warm. For a crunchier toast, let stand at room temperature and do not cover with foil.

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

  Good source of iron

  Makes 4 sandwiches total

  Serves 4 (2 sandwich halves, ¾ cup juice, ½ cup ginger ale, and 4 ounces yogurt per serving)

  SERVE WITH

  3 cups orange juice mixed with 2 cups diet ginger ale

  Calories 70; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 17g; fiber 0g; cholesterol 0mg; sodium 0mg; vitamin A 4%; vitamin C 120%; calcium 2%; iron 2%

  4 4-ounce snack packs nonfat/light peach-flavored yogurt sweetened with aspartame

  Calories 60; total fat 0g (saturated fat 0g); protein 4g; carbohydrates 11g; fiber 0g; cholesterol 0mg; sodium 65mg; vitamin A 0%; vitamin C 2%; calcium 15%; iron 0%

  Fried Eggs on Rice and Black Beans

  with Fresh Mango and Pineapple

  Calories 350; total fat 10g (saturated fat 2g); protein 14g; carbohydrates 51g; fiber 8g; cholesterol 210mg; sodium 520mg; vitamin A 30%; vitamin C 130%; calcium 6%; iron 15%

  1½ cups water

  ¾ cup dry quick-cooking brown rice

  ½ teaspoon chili powder

  ½ medium red bell pepper, chopped fine (½ cup)

  ¼ medium green bell pepper, chopped fine (¼ cup)

  ½ 15-ounce can black beans, rinsed and drained

  1 tablespoon extra-virgin olive oil

  ½ teaspoon salt

  4 large eggs

  1 medium lime, cut into wedges

  Hot pepper sauce, optional

  Combine the water, rice, and chili powder in a medium saucepan and cook according to package directions, omitting any salt or fat.

  Meanwhile, heat a large nonstick skillet over medium-high heat until hot, and coat the skillet with cooking spray. Add the bell peppers, coat them with cooking spray, and cook 3 minutes or until just tender, stirring frequently. Stir the beans into the peppers and set aside.

  When the rice is cooked, add the bean mixture to the rice. Add 2 teaspoons of the oil and all but teaspoon of the salt. Cover and set aside.

  Dry the skillet with a paper towel and place over medium heat; coat the skillet with cooking spray and add the remaining 1 teaspoon oil. Tilt the skillet to coat the bottom lightly. Add the eggs, one at a time, and cook 1 minute; turn and cook 30 seconds to 1 minute or to desired doneness. (For easy turning, coat a spatula with cooking spray each time.) Sprinkle with the remaining teaspoon salt. Place on top of the rice mixture. Serve with lime and hot sauce.

  Calories 300; total fat 10g (saturated fat 2g); protein 13g; carbohydrates 37g; fiber 6g; cholesterol 210mg; sodium 520mg; vitamin A 20%; vitamin C 80%; calcium 6%; iron 15%

  TIME-SHAVER TIP: This is a great way to use leftover cooked rice; you will need 2 cups.

  Excellent source of fiber and vitamins A and C

  Good source of iron

  Makes 4 eggs and 3 cups rice mixture total

  Serves 4 (1 egg, ¾ cup rice mixture, and ½ cup mango-pineapple mixture per serving)

  SERVE WITH

  1 medium mango, peeled and cubed (1 cup), and tossed with 1 cup diced fresh pineapple

  Calories 50; total fat 0g (saturated fat 0g); protein 0g; carbohydrates 14g; fiber 1g; cholesterol 0mg; sodium 0mg; vitamin A 8%; vitamin C 45%; calcium 2%; iron 0%

  Drop Biscuits and Creamy Apricot Spread

  with Smoked Sausage, Fresh Oranges, and Cold Milk

  Calories 350; total fat 4.5g (saturated fat 1.5g); protein 18g; carbohydrates 63g; fiber 4g; cholesterol 15mg; sodium 1,000mg; vitamin A 20%; vitamin C 120%; calcium 35%; iron 15%

  1½ cups healthy variety pancake and baking mix, such as Bisquick Heart Smart

  cup 1% fat buttermilk

  2 teaspoons apricot fruit spread

  2 tablespoons diet margarine

  ¼ teaspoon vanilla extract

  Preheat the oven to 450°F.

  Combine the baking mix and buttermilk in a medium bowl, and stir until just blended. Spoon onto an ungreased, nonstick cookie sheet in eight mounds, about 2 inches apart. Bake 8 minutes or until lightly golden.

  Meanwhile, place the fruit spread in a small microwave-safe bowl and cook on High for 10 seconds or until slightly melted. Remove from the microwave, add the margarine and vanilla, and stir with a fork until well blended. It may be a bit lumpy at this point.

  Using a serrated knife, split the biscuits in half crosswise, and spoon equal amounts of the apricot mixture on top of each.

  Calories 160; total fat 3g (saturated fat 1g); protein 4g; carbohydrates 29g; fiber 1g; cholesterol 5mg; sodium 530mg; vitamin A 6%; vitamin C 0%; calcium 4%; iron 6%

  TIME-SHAVER TIP: Fresh orange sections are sold in the produce section of your supermarket. If desired, substitute cup orange sections for each of the whole oranges.

  Excellent source of vitamins A and C and calcium

  Good source of fiber and iron

  Makes 8 biscuits and 3 tablespoons fruit spread total

  Serves 4 (2 biscuits, 2 teaspoons fruit spread mix ture, 1½ ounces sausage, 1 orange, and 1 cup milk per serving)

  SERVE WITH

  6 ounces smoked turkey sausage, halved lengthwise, cut into 2-inch pieces, and browned

  Calories 45; total fat 1g (saturated fat 0g); protein 3g; carbohydrates 5g; fiber 0g; cholesterol 10mg; sodium 340mg; vitamin A 0%; vitamin C 2%; calcium 0%; iron 6%

  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%

  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%

  Rustic Breakfast Roll-Ups

  with Sweet Mango and Kiwi

  Calories 350; total fat 9g (saturated fat 3.5g); protein 19g; carbohydrates 51g; fiber 9g; cholesterol 20mg; sodium 980mg; vitamin A 15%; vitamin C 80%; calcium 40%; iron 10%

  cup picante sauce

  2 teaspoons extra-virgin olive oil

  1 cup fat-free refried beans

  8 soft corn tortillas

  ½ teaspoon ground cumin, optional

  8 ¾-ounce pieces reduced-fat string cheese

  Preheat the oven to 400°F.

  In a small bowl, combine cup of the picante sauce with the oil and set aside.

  Coat a large, foil-lined baking pan with cooking spray.

  Using a fork
, spread the beans evenly over each tortilla. Sprinkle with cumin, top with cheese, roll loosely, and place seam side down on baking pan. Spoon the picante-and-oil mixture evenly over all and bake, uncovered, 18 to 20 minutes or until cheese melts. Spoon the remaining cup picante-and-oil mixture over all.

  Calories 300; total fat 9g (saturated fat 3.5g); protein 18g; carbohydrates 37g; fiber 7g; cholesterol 20mg; sodium 980mg; vitamin A 6%; vitamin C 0%; calcium 35%; iron 8%

  COOK'S NOTE: The tortillas may split slightly while rolling, which is characteristic of soft soft corn tortillas.

  Excellent source of fiber, vitamin C, and calcium

  Good source of vitamin A and iron

  Makes 8 roll-ups total

  Serves 4 (2 roll-ups and about ½ cup fruit mixture per serving)

  SERVE WITH

  1 medium mango, peeled and cubed (1 cup), and 2 kiwi-fruit, peeled and diced (about 1 cup)

  Calories 60; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 14g; fiber 2g; cholesterol 0mg; sodium 0mg; vitamin A 8%; vitamin C 80%; calcium 2%; iron 2%

  Baguette Cheese Toast

  with a Sauté of Red and Green Peppers

  Calories 340; total fat 9g (saturated fat 3.5g); protein 27g; carbohydrates 33g; fiber 5g; cholesterol 45mg; sodium 580mg; vitamin A 45%; vitamin C 200%; calcium 20%; iron 10%

  8 ounces whole-grain or regular baguette, cut in half lengthwise and cut into 8 pieces

  1 garlic clove, halved, optional

  1 tablespoon plus 1 teaspoon dijonnaise

  1 tablespoon plus 1 teaspoon diet mayonnaise

  1 cup cooked, diced chicken breast, optional