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

  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

  Makes 4 cups casserole total

  Serves 4 (1 cup casserole, ½ grapefruit, and 1 cup juice per serving)

  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%

  Broiled Breakfast Tomatoes

  with Vegetable Link Sausage, Creamy Grits, and Mixed Citrus

  Calories 350; total fat 10g (saturated fat 4.5g); protein 22g; carbohydrates 48g; fiber 8g; cholesterol 20mg; sodium 860mg; vitamin A 50%; vitamin C 170%; calcium 30%; iron 20%

  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%

  TIME-SHAVER TIP: Tear the toasted bread into small pieces and grate in a blender to a fine texture.

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

  Makes 4 tomato halves total

  Serves 4 (1 tomato half, 2 sausage links, ½ cup grits, ½ teaspoon margarine, and 1 cup fruit per serving)

  SERVE WITH

  8 vegetarian sausage links, browned

  Calories 60; total fat 2g (saturated fat 0g); protein 9g; carbohydrates 2g; fiber 1g; cholesterol 0mg; sodium 360mg; vitamin A 0%; vitamin C 0%; calcium 0%; iron 10%

  2 cups cooked grits, seasoned with ¼ teaspoon salt and topped with 2 teaspoons diet margarine

  Calories 80; total fat 1g (saturated fat 0g); protein 2g; carbohydrates 16g; fiber 0g; cholesterol 0mg; sodium 160mg; vitamin A 2%; vitamin C 0%; calcium 0%; iron 4%

  4 cups mixed grapefruit and orange sections

  Calories 80; total fat 0g (saturated fat 0g); protein 2g; carbohydrates 20g; fiber 3g; cholesterol 0mg; sodium 0mg; vitamin A 25%; vitamin C 150%; calcium 4%; iron 2%

  Apple Halvers

  with Vegetable Breakfast Patties and Honey-Drizzled English Muffins

  Calories 350; total fat 9g (saturated fat 1.5g); protein 23g; carbohydrates 47g; fiber 9g; cholesterol 0mg; sodium 700mg; vitamin A 8%; vitamin C 8%; calcium 6%; iron 25%

  2 tablespoons plus 2 teaspoons diet margarine

  1 tablespoon plus 1 teaspoon packed dark brown sugar

  ½ teaspoon vanilla extract

  2 large Fuji or Gala apples (about 1 pound total), halved and cored

  Combine the margarine, sugar, and vanilla in a small bowl, and stir until well blended.

  Pierce the skin of each apple half in several areas with a fork. Place each apple half in a 6-ounce custard baking dish, cut side up; cover with plastic wrap and microwave on High 2 minutes or until just tender. Top each with equal amounts of the sugar mixture.

  Calories 100; total fat 3g (saturated fat 0.5g); protein 0g; carbohydrates 21g; fiber 3g; cholesterol 0mg; sodium 65mg; vitamin A 8%; vitamin C 8%; calcium 2%; iron 2%

  TIME-SHAVER TIP: Piercing the skin of the apple allows steam to escape, which allows it to cook faster.

  Excellent source of fiber and iron

  Makes 4 apple halves total

  Serves 4 (1 apple half, 2 sausage patties, ½ muffin, and 1 teaspoon honey per serving)

  SERVE WITH

  8 vegetable breakfast sausage patties, browned

  Calories 160; total fat 6g (saturated fat 1g); protein 20g; carbohydrates 7g; fiber 4g; cholesterol 0mg; sodium 520mg; vitamin A 0%; vitamin C 0%; calcium 4%; iron 20%

  2 whole-wheat English muffins, split, toasted, and drizzled with 1 tablespoon plus 1 teaspoon honey

  Calories 90; total fat 1g (saturated fat 0g); protein 3g; carbohydrates 19g; fiber 2g; cholesterol 0mg; sodium 120mg; vitamin A 0%; vitamin C 0%; calcium 2%; iron 4%

  Big-Bowl Cereal Parfait

  with Toasted Buttery Raisin Bagels

  Calories 350; total fat 9g (saturated fat 1g); protein 15g; carbohydrates 58g; fiber 7g; cholesterol 5mg; sodium 310mg; vitamin A 8%; vitamin C 160%; calcium 40%; iron 20%

  4 cups whole strawberries, quartered

  3 tablespoons pourable sugar substitute, such as Splenda

  1 cup cereal, such as Special K or Fiber One

  cup (1½ ounces) sliced almonds, toasted

  2 tablespoons wheat germ

  1 to 2 teaspoons grated lemon rind

  4 6-ounce containers fat-free vanilla yogurt sweetened with aspartame (3 cups total)

  Combine the strawberries and sugar substitute in a medium bowl.

  Combine the remaining ingredients, except the yogurt, in a small bowl, and toss gently yet thoroughly until well blended.

  Spoon the yogurt into four shallow soup bowls, top with equal amounts of the berries and sprinkle the cereal mixture on top of each.

  Calories 250; total fat 7g (saturated fat 0.5g); protein 11g; carbohydrates 37g; fiber 5g; cholesterol 5mg; sodium 160mg; vitamin A 4%; vitamin C 160%; calcium 30%; iron 20%

  COOK'S NOTE: The addition of grated lemon rind gives a very refreshing taste to the parfait. Don't underestimate the power of the rind.

  Excellent source of fiber, vitamin C, calcium, and iron

  Makes 3 cups yogurt, 4 cups strawberries, and 1 cups cereal mixture total

  Serves 4 (¾ cup yogurt, 1 cup strawberries, cup cereal mixture, ½ bagel, and 1 teaspoon margarine per serving)

  SERVE WITH

  2 raisin bagels, halved and toasted, and 4 teaspoons diet margarine

  Calories 100; total fat 2g (saturated fat 0g); protein 4g; carbohydrates 20g; fiber 3g; cholesterol 0mg; sodium 150mg; vitamin A 4%; vitamin C 0%; calcium 10%; iron 4%

  Tropical Fruit and Yogurt Platters

  with Canadian Bacon and Whole-Wheat Toast

  Calories 320; total fat 4.5g (saturated fat 1.5g); protein 21g; carbohydrates 57g; fiber 7g; cholesterol 30mg; sodium 1,020mg; vitamin A 2%; vitamin C 120%; calcium 42%; iron 8%

  4 6-ounce containers light lemon chiffon or piña colada yogurt sweetened with aspartame (3 cups total)

  2 cups diced fresh pineapple

  2 ripe kiwi, peeled and sliced (1 cup)

  1 medium banana, peeled and sliced (1 cup)

  4 medium lemons

  4 teaspoons sugar

  Spoon 1 container of yogurt into the center of four individual bread or dessert plates. Decoratively arrange equal amoun
ts of the pineapple, kiwi, and banana slices around the yogurt.

  Grate 2 teaspoons of the lemon rind and sprinkle evenly over the fruit. In a small bowl, combine the juice from the lemons with the sugar and stir until well blended. Spoon evenly over each serving of fruit.

  Calories 220; total fat 0g (saturated fat 0g); protein 9g; carbohydrates 47g; fiber 3g; cholesterol 5mg; sodium 130mg; vitamin A 2%; vitamin C 120%; calcium 40%; iron 2%

  COOK'S NOTE: The juices from the lemon and fruits will run into the yogurt, adding even more flavor to the dish.

  Excellent source of fiber, vitamin C, and calcium

  Makes 3 cups yogurt plus about 4 cups fruit total

  Serves 4 (¾ cup yogurt, 1 cup fruit, 2 Canadian bacon slices, and 1 slice toast 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%

  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%

  Peach-Pineapple Breakfast Drink

  with Peanut Buttery Toast

  Calories 350; total fat 10g (saturated fat 1.5g); protein 16g; carbohydrates 52g; fiber 6g; cholesterol 0mg; sodium 390mg; vitamin A 20%; vitamin C 15%; calcium 40%; iron 15%

  2½ cups light vanilla soy milk

  6 ounces (about 1¼ cups) frozen unsweetened peaches

  ½ 8-ounce can crushed pineapple in juice, undrained

  ¼ cup apricot fruit spread

  ½ teaspoon vanilla extract

  Combine all the ingredients in a blender, secure the lid, and puree until smooth.

  Calories 220; total fat 1.5g (saturated fat 0g); protein 10g; carbohydrates 40g; fiber 2g; cholesterol 0mg; sodium 240mg; vitamin A 20%; vitamin C 15%; calcium 40%; iron 6%

  COOK'S NOTE: Replace the peaches with mangoes and the vanilla with ¼ teaspoon coconut extract for a more tropical flavor, if desired.

  Excellent source of fiber, vitamin A, and calcium

  Good source of vitamin C and iron

  Makes 4 cups peach mixture total

  Serves 2 (2 cups peach mixture, 1 slice toast, and 1 tablespoon peanut butter per serving)

  SERVE WITH

  2 slices reduced-calorie whole-wheat bread, toasted, and 2 tablespoons reduced-fat creamy or crunchy peanut butter

  Calories 140; total fat 8g (saturated fat 1.5g); protein 6g; carbohydrates 12g; fiber 5g; cholesterol 0mg; sodium 150mg; vitamin A 0%; vitamin C 0%; calcium 2%; iron 6%

  Travel Mug Breakfast

  Calories 350; total fat 11g (saturated fat 2.5g); protein 17g; carbohydrates 46g; fiber 4g; cholesterol 0mg; sodium 470mg; vitamin A 15%; vitamin C 8%; calcium 45%; iron 15%

  3 cups light chocolate soy milk

  1 medium banana, peeled

  1 tablespoon instant coffee granules

  3 tablespoons creamy reduced-fat peanut butter

  5 to 6 ice cubes, optional

  Combine all the ingredients in a blender, secure the lid, and puree until smooth.

  TIME-SHAVER TIP: You may blend the mixture together and refrigerate overnight. Stir or puree again before serving.

  Excellent source of calcium

  Good source of fiber, vitamin A, and iron

  Makes 4 cups beverage total

  Serves 2 (2 cups beverage per serving)

  2

  Snacks and Appetizers

  CRUNCHY SNACKS

  Southwestern Chex Crunch

  Tangy Dill Pita Chips

  Sweet and Crunchy Snack Mix

  Sweet and Sticky Cinnamon Popcorn Balls

  Crunchy, Nutty Cereal Mounds

  Graham Cracker Stacks

  DIPS, SALSAS, AND SPREADS

  Fresh Lime and Avocado Dip

  Refried Bean and Avocado Stacker Dip

  Creamy, Cheesy, Spicy Spinach

  Shrimp with Fresh Lemon Aioli

  Creamy Pumpkin Pie Dip

  Citrus Cream

  Creamy, Peanutty, Chocolatey Dip

  Crunchy Fruit Citrus Dip

  Black Bean and Mozzarella Simple Salsa

  Red Pepper and White Bean Toss

  Tomato-Peperoncini on Crostini

  Mexican Black Bean Hummus

  Roasted Pepper and Kalamata Hummus

  Two-Cheese Pimiento Topper

  Creamy Cream Cheese with Raspberry Pepper Jelly

  PICKUPS

  Sherried Garlic Mushrooms

  Mini Potato Bakers

  Pepperoni Bites

  Jalapeño Melts

  Pizza Pinchers

  Antipasto Skewers

  Salmon-Topped Cucumber Rounds

  Cheese Bundles

  Double-Stuffed Deviled Eggs

  Southwestern Chex Crunch

  Calories 130; total fat 6g (saturated fat 1g); protein 3g; carbohydrates 22g; fiber 2g; cholesterol 0mg; sodium 400mg; vitamin A 4%; vitamin C 4%; calcium 4%; iron 30%

  4 cups whole-grain or multigrain Chex cereal

  1 cup (2 ounces) low-sodium cheese-flavored fish crackers, such as Pepperidge Farm Goldfish

  2 cups (2 ounces) toasted garlic bagel chips, broken in fourths

  1 tablespoon Worcestershire sauce

  1 tablespoon prepared mustard

  2 teaspoons canola oil

  ½ 1.25-ounce packet 40% less-sodium taco seasoning mix

  Preheat the oven to 300°F.

  Combine the cereal, crackers, and bagel pieces in a large bowl and set aside.

  Combine the Worcestershire sauce, mustard, and oil in a small bowl, and stir until well blended. Spoon over the cereal mixture and toss gently yet thoroughly to coat completely. Sprinkle the seasoning mix evenly over all and toss until well coated. Place on a large baking sheet in a single layer and bake 11 to 12 minutes or until beginning to brown lightly.

  Remove the pan from the oven, place on a wire rack, and let stand 2 hours. Store leftovers in an airtight container in a dry pantry.

  TIME-SHAVER TIP: For an easy "grab-and-go" snack, package servings in individual plastic ziptop bags.

  Excellent source of iron

  Makes 6 cups snack mix total

  Serves 8 (about ¾ cup snack mix per serving)

  Tangy Dill Pita Chips

  Calories 130; total fat 1g (saturated fat 0g); protein 3g; carbohydrates 18g; fiber 2g; cholesterol 0mg; sodium 420mg; vitamin A 2%; vitamin C 0%; calcium 6%; iron 6%

  4 whole-wheat pita breads, cut in half crosswise (making 8 rounds)

  ½ 1-ounce packet dry ranch salad dressing mix

  1 teaspoon dried dill weed

  Preheat the oven to 350°F.

  Place the pita rounds on a cutting board, smooth side down, and coat lightly with cooking spray. Sprinkle evenly with the salad dressing mix and dill. Cut each round into six wedges and arrange on two cookie sheets.

  Bake 6 to 7 minutes or until lightly golden on edges. Place on a rack to cool completely. Store in an airtight container.

  COOK'S NOTE: You can serve these as a snack or with a salad for an interesting accompaniment.

  Makes 48 wedges total

  Serves 6 (8 wedges per serving)

  Sweet and Crunchy Snack Mix

  Calories 150; total fat 5g (saturated fat 0.5g); protein 6g; carbohydrates 22g; fiber 4g; cholesterol 0mg; sodium 140mg; vitamin A 6%; vitamin C 0%; calcium 2%; iron 6%

  1½ cups crunchy high-fiber cereal, such as Kashi GOLEAN Crunch!

  ¼ cup dried cherries

  ¼ cup (1 ounce) dry-roasted peanuts, salted variety, if desired

  Combine all ingredients in a medium bowl and toss to blend well.

  COOK'S NOTE: To bring out the nutty flavor of the peanuts, toast and cool them before adding to the other ingredients. To toast nuts, heat a skillet over medium-high heat until hot; add t
he nuts and cook 2 to 3 minutes or until fragrant and beginning to brown lightly, stirring frequently.

  Good source of fiber

  Makes 2 cups snack mix total

  Serves 4 (½ cup snack mix per serving)

  Sweet and Sticky Cinnamon Popcorn Balls

  Calories 150; total fat 4.5g (saturated fat 0g); protein 3g; carbohydrates 28g; fiber 2g; cholesterol 0mg; sodium 140mg; vitamin A 0%; vitamin C 0%; calcium 2%; iron 2%

  1 2.9-ounce packet 94% fat-free microwave popcorn

  ½ cup (2 ounces) slivered almonds

  ½ cup light or dark corn syrup

  ½ teaspoon ground cinnamon

  Place the popcorn in the microwave and cook according to the directions on the package.

  Meanwhile, place a small skillet over medium-high heat until hot. Add the almonds and cook 2 to 3 minutes or until golden, stirring constantly. Remove from the skillet and set aside on a separate plate. Add the corn syrup to the skillet and bring to a boil.

  Place the popcorn on a large cookie sheet, discarding any unpopped kernels. Sprinkle evenly with the cinnamon and almonds. Pour the corn syrup over the popcorn and toss until well coated.

  Form into 14 balls. If the mixture is too sticky to mold, spread in a thin layer on the cookie sheet and let stand 30 minutes to dry slightly. Store popcorn balls in single layers between sheets of waxed paper in an airtight container.