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

  1 cup (4 ounces) reduced-fat grated four-cheese blend, such as Sargento

  3 medium plum tomatoes, chopped (about 1½ cups)

  Preheat the broiler.

  Line a cookie sheet with foil and arrange the bread on the foil. Broil 45 to 60 seconds on each side, watching closely so it doesn't burn. Remove from the broiler.

  Rub the garlic evenly over the top of each slice of the bread, if desired. Combine the dijonnaise and mayonnaise in a small bowl; spread evenly over each slice and top with equal amounts of chicken (if desired) and cheese; broil 1½ to 2 minutes or until the cheese melts and the edges are beginning to brown lightly.

  Remove from the broiler, and sprinkle evenly with the tomatoes.

  Calories 320; total fat 9g (saturated fat 3.5g); protein 26g; carbohydrates 29g; fiber 4g; cholesterol 45mg; sodium 580mg; vitamin A 15%; vitamin C 10%; calcium 20%; iron 10%

  TIME-SHAVER TIP: This is a great way to take advantage of day-old French bread.

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

  Good source of iron

  Makes 8 cheese toasts total

  Serves 4 (2 bread slices and ½ cup sautéed peppers per serving)

  SERVE WITH

  1 medium red bell pepper, sliced (1 cup), and 1 medium green bell pepper, sliced (1 cup), sautéed quickly with cooking spray

  Calories 20; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 5g; fiber 2g; cholesterol 0mg; sodium 0mg; vitamin A 30%; vitamin C 190%; calcium 0%; iron 2%

  Cinnamon French Toast with Cheesecake Sauce

  with Canadian Bacon Slices

  Calories 350; total fat 11g (saturated fat 3.5g); protein 21g; carbohydrates 40g; fiber 4g; cholesterol 25mg; sodium 850mg; vitamin A 15%; vitamin C 80%; calcium 10%; iron 30%

  2 cups whole strawberries, quartered

  2 tablespoons pourable sugar substitute, such as Splenda

  6 tablespoons (3 ounces) light cream cheese, tub style, softened

  ¼ cup fat-free sour cream

  ½ teaspoon vanilla extract

  2 teaspoons canola oil

  1 cup egg substitute

  8 slices raisin cinnamon bread

  Combine the strawberries and 1 tablespoon of the sugar substitute in a medium bowl; toss gently and set aside.

  In a small bowl, whisk together the remaining sugar substitute, cream cheese, sour cream, and vanilla until smooth.

  Place a large nonstick skillet over medium heat until hot. Coat the skillet with cooking spray, add 1 teaspoon of the oil, and tilt the skillet to coat the bottom lightly.

  Pour the egg substitute into a 13″ × 9″ baking pan. Add the bread slices and turn several times to coat evenly. Place four of the bread slices in the skillet and cook 3 minutes on each side or until golden. Set aside on a separate plate; cover to keep warm. Repeat with the remaining oil and bread slices.

  Calories 300; total fat 9g (saturated fat 2.5g); protein 15g; carbohydrates 40g; fiber 4g; cholesterol 10mg; sodium 450mg; vitamin A 15%; vitamin C 80%; calcium 10%; iron 30%

  TIME-SHAVER TIP: Soften the cream cheese in the microwave on High for 10 seconds.

  Excellent source of vitamin C and iron

  Good source of fiber, vitamin A, and calcium

  Makes 8 toast slices, 2 cups berries, and ½ cup sauce total

  Serves 4 (2 toast slices, ½ cup berries, 2 tablespoons sauce, and 2 bacon slices per serving)

  SERVE WITH

  4 slices Canadian bacon (4 ounces total), halved crosswise and browned

  Calories 45; total fat 2g (saturated fat 0.5g); protein 6g; carbohydrates 0g; fiber 0g; cholesterol 15mg; sodium 400mg; vitamin A 0%; vitamin C 0%; calcium 0%; iron 2%

  Light "Italian" Toast with Fresh Citrus Sauce

  with Skillet-Fried Turkey Bacon

  Calories 350; total fat 12g (saturated fat 2.5g); protein 16g; carbohydrates 45g; fiber 2g; cholesterol 25mg; sodium 850mg; vitamin A 15%; vitamin C 45%; calcium 8%; iron 20%

  1½ cups egg substitute

  2 teaspoons canola oil

  8 ounces Italian bread, cut diagonally into 8 slices (about 1 inch wide each)

  ½ teaspoon grated orange rind

  1 cup orange juice

  3 tablespoons sugar

  2 teaspoons cornstarch

  2 tablespoons diet margarine

  ½ teaspoon vanilla extract

  Preheat the oven to 200°F.

  Pour the egg substitute into a shallow bowl and set aside.

  Place a large nonstick skillet over medium heat until hot. Add 1 teaspoon of the oil and tilt the skillet to coat the bottom lightly. Dip four bread slices into the egg substitute and cook 4 minutes on each side or until golden. Place on a plate and put in the oven to keep warm while repeating the process with the remaining oil and bread slices.

  Meanwhile, combine the orange rind, juice, sugar, and cornstarch in a small saucepan. Whisk together until the cornstarch has completely dissolved. Bring to a boil over medium-high heat and boil 1 minute, stirring frequently. Remove from heat and stir in the margarine and vanilla until the margarine has melted. Serve the sauce over the bread slices.

  Calories 280; total fat 7g (saturated fat 1g); protein 11g; carbohydrates 44g; fiber 2g; cholesterol 0mg; sodium 500mg; vitamin A 15%; vitamin C 45%; calcium 8%; iron 15%

  COOK'S NOTE: Some markets make whole-wheat Italian bread. Check the labels for the amount of fiber they contain; the desired number is 2 grams of dietary fiber per serving.

  Excellent source of vitamin C and iron

  Good source of vitamin A

  Makes 8 Italian toasts and 1 cup sauce total

  Serves 4 (2 toasts, ¼ cup sauce, and 2 bacon slices per serving)

  SERVE WITH

  8 slices turkey bacon, crisp cooked

  Calories 70; total fat 6g (saturated fat 1.5g); protein 4g; carbohydrates 0g; fiber 0g; cholesterol 25mg; sodium 340mg; vitamin A 0%; vitamin C 0%; calcium 2%; iron 2%

  Peach-Cranberry Pancakes

  with Skillet Bacon

  Calories 340; total fat 12g (saturated fat 3g); protein 14g; carbohydrates 50g; fiber 6g; cholesterol 35mg; sodium 940mg; vitamin A 15%; vitamin C 6%; calcium 25%; iron 20%

  1 cup fresh, or frozen and thawed, sliced peaches

  ½ cup dried cranberries

  ¼ cup water

  ¼ cup diet margarine

  2 tablespoons packed dark brown sugar

  ½ teaspoon ground cinnamon

  1 cup healthy variety pancake and baking mix, such as Bisquick Heart Smart

  ¼ cup wheat germ

  ¾ cup plus 2 tablespoons fat-free milk

  Preheat the oven to 200°F.

  Combine the peaches, cranberries, and water in a microwave-safe bowl, cover with plastic wrap, and microwave on High for 3 minutes. Stir in the margarine, sugar, and cinnamon, and set aside.

  Combine the baking mix, wheat germ, and milk in a medium bowl, and stir until blended.

  Heat a large nonstick skillet over medium heat until hot. In scant ¼-cup amounts, pour the batter into the skillet and cook 2 minutes or until tops are bubbly and edges are dry; turn and cook 2 minutes or until golden on the bottom. Place the pancakes on a plate, put them in the oven to keep warm, and repeat with the remaining batter. Serve equal amounts of the peach mixture on top of each serving.

  Calories 260; total fat 6g (saturated fat 1.5g); protein 9g; carbohydrates 49g; fiber 6g; cholesterol 10mg; sodium 600mg; vitamin A 15%; vitamin C 6%; calcium 25%; iron 20%

  COOK'S NOTE: This is a very rich-tasting topping. Serve it over French toast or waffles as well.

  Excellent source of fiber, calcium, and iron

  Good source of vitamin A

  Makes 8 pancakes plus 1¼ cups peach mixture total

  Serves 4 (2 pancakes, about cup peach mixture, and 2 bacon slices per serving)

  SERVE WITH

  8 slices turkey bacon, crisp cooked

  Calories 70; total fat 6g (saturated fat 1.5g); protein 4g; carbohydrates 0g; fiber 0g; cholester
ol 25mg; sodium 340mg; vitamin A 0%; vitamin C 0%; calcium 2%; iron 2%

  Mushroom and Red Pepper Cheese-Smothered Grits

  with Scrambled Eggs, Honeyed English Muffins, and Melon Wedges

  Calories 350; total fat 7g (saturated fat 4 g); protein 23g; carbohydrates 49g; fiber 5g; cholesterol 20mg; sodium 870mg; vitamin A 90%; vitamin C 190%; calcium 30%; iron 20%

  2½ cups water

  ½ cup quick-cooking grits

  ½ 8-ounce package sliced mushrooms (1½ cups)

  1 medium red bell pepper, chopped (1 cup)

  4 medium green onions, chopped (½ cup)

  2 medium garlic cloves, minced

  ½ teaspoon Worcestershire sauce

  ½ teaspoon salt

  1 cup (4 ounces) shredded reduced-fat sharp cheddar cheese

  Coarsely ground black pepper to taste

  Bring the water to a boil in a medium skillet over high heat. Stir in the grits and cook according to the directions on the package, omitting any salt or fat.

  Meanwhile, heat a medium nonstick skillet over medium-high heat until hot, and coat the skillet with cooking spray. Add the mushrooms, coat them with cooking spray, and cook 3 minutes or until they begin to brown lightly. Add the bell pepper and all but 2 tablespoons of the onion; cook 4 minutes or until the pepper is just tender, stirring frequently. Add the garlic, Worcestershire sauce, and ¼ teaspoon of the salt; cook 30 seconds.

  When the grits are cooked, stir in the remaining ¼ teaspoon salt and place in a shallow serving bowl. Sprinkle the cheese evenly over all and top with the vegetables. Sprinkle with black pepper and the remaining onion.

  Calories 210; total fat 7g (saturated fat 4g); protein 11g; carbohydrates 26g; fiber 2g; cholesterol 20mg; sodium 550mg; vitamin A 35%; vitamin C 140%; calcium 25%; iron 6%

  COOK'S NOTE: Serve immediately or let stand 5 minutes to allow the cheese to melt and flavors to absorb.

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

  Makes 2 cups grits plus 1 cup vegetables total

  Serves 4 (½ cup grits, ¼ cup vegetables, about ½ cup scrambled eggs, ½ English muffin, ½ teaspoon honey, and cantaloupe per serving)

  SERVE WITH

  1½ cups egg substitute, scrambled

  Calories 45; total fat 0g (saturated fat 0g); protein 9g; carbohydrates 1g; fiber 0g; cholesterol 0mg; sodium 190mg; vitamin A 8%; vitamin C 0%; calcium 2%; iron 10%

  2 whole-wheat English muffins, halved, toasted, and drizzled with 2 teaspoons honey

  Calories 80; total fat 1g (saturated fat 0g); protein 3g; carbohydrates 16g; fiber 2g; cholesterol 0mg; sodium 120mg; vitamin A 0%; vitamin C 0%; calcium 2%; iron 4%

  ½ medium cantaloupe, cut into 8 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%

  Apple-Honey Oatmeal

  with Cold Milk

  Calories 350; total fat 5g (saturated fat 1g); protein 13g; carbohydrates 65g; fiber 6g; cholesterol 0mg; sodium 140mg; vitamin A 10%; vitamin C 6%; calcium 20%; iron 15%

  3¼ cups water

  ¼ teaspoon salt

  1¾ cups quick-cooking oats

  1 medium apple, such as Gala (peeled, if desired), chopped (1 cup)

  ½ cup golden raisins

  2 tablespoons wheat germ

  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%

  TIME-SHAVER TIP: Substitute frozen diced peaches for the apple, if desired.

  Excellent source of fiber and calcium

  Good source of vitamin A and iron

  Makes 4 cups oatmeal total

  Serves 4 (1 cup oatmeal and ¾ cup milk per serving)

  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%

  Fresh Berry Oatmeal with Sweet Cream

  with Canadian Bacon Slices

  Calories 340; total fat 6g (saturated fat 1.5g); protein 19g; carbohydrates 50g; fiber 7g; cholesterol 30mg; sodium 850mg; vitamin A 6%; vitamin C 40%; calcium 10%; iron 15%

  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%

  COOK'S NOTE: Use fresh berries when in season for peak flavor. Berries are now sold year-round in the supermarket, but they may not be as sweet. Add 1 to 2 teaspoons pourable sugar substitute to the berries before topping the oatmeal, if desired.

  Excellent source of fiber and vitamin C

  Good source of calcium and iron

  Makes 3 cups oatmeal total

  Serves 4 (¾ cup oatmeal, ¾ cup berries, ¼ cup cream, and 2 Canadian bacon slices per serving)

  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%

  On-the-Run Breakfast Cookies

  with Fresh Apples and Cold Milk

  Calories 350; total fat 7g (saturated fat 0.5g); protein 14g; carbohydrates 62g; fiber 7g; cholesterol 20mg; sodium 220mg; vitamin A 15%; vitamin C 15%; calcium 30%; iron 8%

  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%

  TIME-SHAVER TIP: This is a perfect carpool breakfast. Just be sure to pack the apple and a container of milk for the road!

  Excellent source of fiber and calcium

  Good source of vitamins A and C

  Makes 12 cookies total

  Serves 4 (3 cookies, 1 apple, and 1 cup milk per serving)

  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%

  Hash Brown Casserole

  with Grapefruit Halves and Chilled Tomato Juice

  Calories 350; total fat 2g (saturated fat 0.5g); protein 16g; carbohydrates 66g; fiber 11g; cholesterol 25mg; sodium 760mg; vitamin A 60%; vitamin C 230%; calcium 10%; iron 10%

  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.