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

  COOK'S NOTE: For easier handling, spray your fingertips with cooking spray while forming the balls.

  Makes 14 popcorn balls total

  Serves 7 (2 popcorn balls per serving)

  Crunchy, Nutty Cereal Mounds

  Calories 150; total fat 7g (saturated fat 1g); protein 5g; carbohydrates 23g; fiber 4g; cholesterol 0mg; sodium 80mg; vitamin A 2%; vitamin C 0%; calcium 2%; iron 6%

  ½ cup (2 ounces) pecan pieces

  3 tablespoons margarine (not diet margarine)

  1½ cups mini marshmallows

  ¼ cup light corn syrup

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

  Preheat the oven to 350°F.

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

  Heat a large saucepan over medium heat until hot. Add the pecans and cook 3 minutes, stirring constantly, until they begin to brown lightly and are fragrant. Reduce heat to low, and add the margarine. When the margarine is melted, add the marshmallows and corn syrup; stir until the marshmallows are completely melted. Add the cereal and stir to coat.

  Working quickly, mound equal amounts of the cereal mixture in each of the 12 muffin cups. Press each with your fingertips to form a rounded mound and let stand 5 minutes.

  Serve immediately for sticky mounds or let stand 1 hour for crunchier mounds. Store in an airtight container.

  COOK'S NOTE: This snack needs to be assembled very quickly, so be sure to have all the ingredients ready before beginning.

  Good source of fiber

  Makes 12 mounds total

  Serves 12 (1 mound per serving)

  Graham Cracker Stacks

  Calories 150; total fat 3.5g (saturated fat 0.5g); protein 3g; carbohydrates 28g; fiber 2g; cholesterol 0mg; sodium 105mg; vitamin A 0%; vitamin C 8%; calcium 0%; iron 4%

  cup fat-free whipped topping

  1½ tablespoons reduced-fat creamy or chunky peanut butter

  8 low-fat graham cracker squares, 2½-inch squares each

  2 small bananas, peeled and sliced (1 cups)

  teaspoon ground nutmeg

  In a small bowl, combine the whipped topping and peanut butter; stir until well blended. Spread equal amounts (about 1 tablespoon) on each of the graham crackers, top with banana slices, and sprinkle with the nutmeg.

  TIME-SHAVER TIP: For easier blending, microwave the peanut butter on High for 20 to 30 seconds to soften slightly.

  Makes 8 stacks total

  Serves 4 (2 stacks per serving)

  Fresh Lime and Avocado Dip

  with Corn Tortilla Wedges

  Calories 140; total fat 4.5g (saturated fat 1g); protein 5g; carbohydrates 23g; fiber 4g; cholesterol 0mg; sodium 350mg; vitamin A 4%; vitamin C 6%; calcium 8%; iron 4%

  1 medium ripe avocado, peeled and seeded

  ½ 15.5-ounce can navy beans, rinsed and drained

  ¾ cup fat-free sour cream

  2 tablespoons lime juice

  ½ 0.7-ounce packet dry Italian salad dressing mix

  Combine all ingredients in a blender or food processor and puree until smooth.

  Calories 90; total fat 3.5g (saturated fat 0.5g); protein 3g; carbohydrates 11g; fiber 2g; cholesterol 0mg; sodium 340mg; vitamin A 4%; vitamin C 6%; calcium 6%; iron 2%

  COOK'S NOTE: To store, cover the dip with plastic wrap and refrigerate up to 3 days. Place chips in an airtight container in the pantry.

  Good source of fiber

  Makes 1¾ cups dip total

  Serves 7 (¼ cup dip and 8 tortilla wedges per serving)

  SERVE WITH

  7 soft soft corn tortillas, cut into 8 wedges each, baked in a 350°F oven for 8 minutes, and cooled completely

  Calories 60; total fat 0.5g (saturated fat 0g); protein 1g; carbohydrates 12g; fiber 2g; cholesterol 0mg; sodium 10mg; vitamin A 0%; vitamin C 0%; calcium 2%; iron 2%

  Refried Bean and Avocado Stacker Dip

  with Corn Tortilla Wedges

  Calories 150; total fat 3.5g (saturated fat 0.5 g); protein 5g; carbohydrates 24g; fiber 5g; cholesterol 5mg; sodium 300mg; vitamin A 6%; vitamin C 10%; calcium 8%; iron 8%

  1 16-ounce can fat-free refried beans

  1½ medium limes

  1 teaspoon ground cumin

  1½ cups (12 ounces) fat-free sour cream

  1 4-ounce can chopped mild green chilies, drained

  1 medium tomato, seeded and chopped (1 cup)

  24 small pitted ripe olives, sliced

  1 medium ripe avocado, peeled, seeded, and chopped (1 cup)

  Combine the beans, juice of one lime, and cumin in a bowl, and stir until well blended. Spoon into the bottom of a 9-inch deep-dish pie pan or casserole dish. Spoon sour cream over all, using the back of a spoon to spread evenly. Top with, in order, the chilies, tomato, olives, and avocado.

  Cut the remaining lime half in half again and squeeze the juice evenly over the avocado. Serve with chips.

  Calories 90; total fat 3g (saturated fat 0.5g); protein 4g; carbohydrates 12g; fiber 3g; cholesterol 5mg; sodium 290mg; vitamin A 6%; vitamin C 10%; calcium 6%; iron 6%

  COOK'S NOTE: Be sure to drain the green chilies. There may not be a large amount of liquid, but if it's not drained, it may water down the other layers.

  Good source of fiber and vitamin C

  Makes 4 cups dip total

  Serves 12 ( cup dip and 8 tortilla wedges per serving)

  SERVE WITH

  12 soft soft corn tortillas, cut into 8 wedges each and baked in a 350°F oven for 8 minutes

  Calories 60; total fat 0.5g (saturated fat 0g); protein 1g; carbohydrates 12g; fiber 2g; cholesterol 0mg; sodium 10mg; vitamin A 0%; vitamin C 0%; calcium 2%; iron 2%

  Creamy, Cheesy, Spicy Spinach

  with Garlic Melba Rounds

  Calories 150; total fat 4.5g (saturated fat 2.5g); protein 7g; carbohydrates 18g; fiber 2g; cholesterol 20mg; sodium 450mg; vitamin A 60%; vitamin C 15%; calcium 25%; iron 8%

  ½ medium yellow onion, chopped (½ cup)

  1 10-ounce package frozen chopped spinach, thawed and squeezed dry

  ¾ cup fat-free milk ¾ cup (3 ounces) reduced-fat sharp cheddar cheese, shredded (or reduced-fat American cheese slices, torn in small pieces)

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

  2 teaspoons Worcestershire sauce

  teaspoon cayenne pepper

  Place a 12-inch nonstick skillet over medium-high heat until hot. Coat the skillet with cooking spray, add the onion, and cook 3 minutes or until translucent, stirring frequently. Reduce heat to medium; add the spinach and milk, and cook 1 minute or until the liquid is almost evaporated. Add the remaining ingredients, and cook 1 minute or until well blended, stirring constantly.

  Remove from heat; let stand 5 minutes to absorb flavors and thicken slightly before serving.

  Calories 80; total fat 4g (saturated fat 2.5g); protein 5g; carbohydrates 4g; fiber 1g; cholesterol 20mg; sodium 300mg; vitamin A 60%; vitamin C 15%; calcium 20%; iron 4%

  TIME-SHAVER TIP: To thaw spinach fast, place it in a shallow pan in the microwave on High for 4 to 5 minutes.

  Excellent source of vitamin A and calcium

  Good source of vitamin C

  Makes 2 cups spinach mixture total

  Serves 8 (¼ cup spinach mixture and 6 melba rounds per serving)

  SERVE WITH

  48 garlic-flavored melba rounds

  Calories 70; total fat 0.5g (saturated fat 0g); protein 2g; carbohydrates 14g; fiber 1g; cholesterol 0mg; sodium 150mg; vitamin A 0%; vitamin C 0%; calcium 2%; iron 4%

  Shrimp with Fresh Lemon Aioli

  Calories 150; total fat 4g (saturated fat 0g); protein 23g; carbohydrates 4g; fiber 0g; cholesterol 210mg; sodium 460mg; vitamin A 6%; vitamin C 10%; calcium 6%; iron 20%

  4 cups water

  1 tablespoon liquid shrimp and crab boil or to taste, such as Zatarain's

  1¼ pounds raw headless medium shrimp, unpeeled

  ¼ cup fat-free sour cream

 
2 tablespoons light mayonnaise

  2 medium garlic cloves, minced

  1 teaspoon grated lemon rind

  1½ to 2 tablespoons lemon juice

  Louisiana hot sauce to taste

  ¼ teaspoon salt

  Bring the water and shrimp and crab boil to a boil in a Dutch oven over high heat. Add the shrimp, return to a boil, and cook 2 minutes or until the shrimp are opaque in the center. Remove from heat and let stand 2 minutes to absorb flavors. Drain well and place on a sheet of foil or large cookie sheet in a single layer to cool quickly, about 10 minutes.

  Meanwhile, combine the remaining ingredients in a small bowl and stir until well blended. Cover with plastic wrap and refrigerate until needed.

  When the shrimp have cooled, peel but leave the tails attached. Refrigerate until serving time. Place them on a lettuce-lined platter, if desired, and serve with the aioli.

  COOK'S NOTE: Anytime you want to s-t-r-e-t-c-h your mayonnaise flavor and texture without adding more fat to your dish, substitute fat-free sour cream for half the mayonnaise.

  Excellent source of iron

  Good source of vitamin C

  Makes about 15 ounces cooked shrimp and ½ cup sauce total

  Serves 4 (about 3 ounces cooked shrimp and 2 tablespoons sauce per serving)

  Creamy Pumpkin Pie Dip

  with Sliced Apples

  Calories 150; total fat 2g (saturated fat 1g); protein 2g; carbohydrates 29g; fiber 4g; cholesterol 5mg; sodium 120mg; vitamin A 110%; vitamin C 10%; calcium 2%; iron 4%

  ½ 15-ounce can solid pumpkin

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

  3 tablespoons pourable sugar substitute, such as Splenda, or sugar

  1 teaspoon ground cinnamon

  teaspoon ground nutmeg

  ¼ teaspoon vanilla, butter, and nut flavoring or ½ teaspoon vanilla extract

  1 8-ounce container fat-free whipped topping

  Combine the pumpkin; cream cheese; sugar; cinnamon; nutmeg; and vanilla, butter, and nut flavoring in a medium bowl. Stir until well blended. Add the whipped topping and stir until just blended. Serve immediately or cover with plastic wrap and store in the refrigerator until serving time.

  Calories 80; total fat 1.5g (saturated fat 1g); protein 1g; carbohydrates 10g; fiber 1g; cholesterol 5mg; sodium 115mg; vitamin A 110%; vitamin C 2%; calcium 2%; iron 2%

  COOK'S NOTE: If apple slices are cut in advance, be sure to squeeze a bit of lemon or orange juice over them and cover with plastic wrap to prevent discoloration.

  Excellent source of vitamin A

  Good source of fiber and vitamin C

  Makes 3 cups dip total

  Serves 9 ( cup dip and about 1 cup fruit slices per serving)

  SERVE WITH

  9 medium apples, sliced (about 9 cups)

  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%

  Citrus Cream

  with Sliced Bananas

  Calories 150; total fat 2g (saturated fat 1.5g); protein 2g; carbohydrates 32g; fiber 3g; cholesterol 5mg; sodium 20mg; vitamin A 4%; vitamin C 20%; calcium 6%; iron 2%

  1 6-ounce container low-fat vanilla yogurt

  ¾ cup fat-free whipped topping

  1 teaspoon grated lemon rind

  1 tablespoon lemon juice

  ½ teaspoon grated orange zest

  1 tablespoon sugar

  ½ teaspoon vanilla extract

  Combine all the ingredients in a small bowl and stir until well blended.

  Calories 60; total fat 1.5g (saturated fat 1.5g); protein 1g; carbohydrates 9g; fiber 0g; cholesterol 5mg; sodium 15mg; vitamin A 2%; vitamin C 2%; calcium 6%; iron 0%

  TIME-SHAVER TIP: To grate items in a flash—from citrus and ginger to garlic and hard cheese—pick up a microplane grater (a fine grater) wherever kitchen gadgets are sold. Buy the variety with a rubber handle for easier use.

  COOK'S NOTE: The orange juice will prevent the bananas from discoloring.

  Excellent source of vitamin C

  Good source of fiber

  Makes 1½ cups sauce total

  Serves 6 (¼ cup sauce, cup sliced bananas, and 2 teaspoons orange juice per serving)

  SERVE WITH

  4 medium bananas, peeled, sliced (4 cups), and tossed with ¼ cup orange juice and served with toothpicks

  Calories 90; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 23g; fiber 3g; cholesterol 0mg; sodium 0mg; vitamin A 2%; vitamin C 20%; calcium 0%; iron 2%

  Creamy, Peanutty, Chocolatey Dip

  with Sliced Apples

  Calories 150; total fat 3g (saturated fat 0.5g); protein 3g; carbohydrates 28g; fiber 3g; cholesterol 0mg; sodium 240mg; vitamin A 2%; vitamin C 8%; calcium 4%; iron 4%

  ¾ to 1 cup fat-free milk

  1 1-ounce package sugar-free, fat-free instant chocolate pudding mix

  ¼ cup reduced-fat creamy peanut butter

  ½ 8-ounce container fat-free whipped topping

  Whisk together the milk and pudding mix in a medium bowl until well blended.

  Place the peanut butter in a microwave-safe bowl, and microwave on High for 30 seconds or until slightly melted. Whisk the peanut butter into the pudding mixture until well blended, and fold in the whipped topping.

  Calories 100; total fat 3g (saturated fat 0.5g); protein 3g; carbohydrates 14g; fiber 1g; cholesterol 0mg; sodium 240mg; vitamin A 0%; vitamin C 0%; calcium 4%; iron 4%

  COOK'S NOTE: Don't skip the microwave step for the peanut butter; it makes it easier to blend with the other ingredients.

  Good source of fiber

  Makes about 2 cups dip total

  Serves 6 (¼ cup dip and 1 cup sliced apples per serving)

  SERVE WITH

  6 medium apples, sliced (about 6 cups)

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

  Crunchy Fruit Citrus Dip

  with Crisp Pear Slices

  Calories 140; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 39g; fiber 6g; cholesterol 0mg; sodium 0mg; vitamin A 4%; vitamin C 15%; calcium 2%; iron 2%

  ½ cup pourable sugar substitute, such as Splenda

  2 teaspoons grated lemon rind

  ½ cup lemon juice

  ¼ cup orange juice

  In a medium bowl, combine all the ingredients and stir until well blended. Pour into four small bowls.

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

  TIME-SHAVER TIP: Have a reamer? If not, pick one up wherever kitchen gadgets are sold. This inexpensive, indispensable kitchen tool resembles a large, ridged teardrop with a handle and is generally made of wood. Use it for juicing any variety of citrus fruit easily.

  Excellent source of fiber

  Good source of vitamin C

  Makes ½ cup dipping sauce total

  Serves 4 (2 tablespoons sauce and 1¼ cups pear slices per serving)

  SERVE WITH

  4 large firm pears, sliced (about 5 cups)

  Calories 110; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 29g; fiber 5g; cholesterol 0mg; sodium 0mg; vitamin A 2%; vitamin C 15%; calcium 2%; iron 2%

  Black Bean and Mozzarella Simple Salsa

  with Corn Tortilla Wedges

  Calories 150; total fat 4.5g (saturated fat 2g); protein 7g; carbohydrates 23g; fiber 4g; cholesterol 5mg; sodium 330mg; vitamin A 6%; vitamin C 8%; calcium 15%; iron 6%

  1 10-ounce can diced tomatoes with green chilies, drained

  ½ 15-ounce can black beans, rinsed and drained

  ½ medium cucumber, peeled and diced (1 cup)

  ¼ cup finely chopped onion

  1 cup (4 ounces) mozzarella cheese, chopped fine (about ¼-inch cubes)

  3
to 4 tablespoons chopped cilantro

  1 tablespoon lime juice

  Combine all the ingredients in a medium bowl and toss gently yet thoroughly to blend. Cover with plastic wrap and let stand 1 hour to absorb flavors.

  Calories 70; total fat 3g (saturated fat 2g); protein 5g; carbohydrates 5g; fiber 2g; cholesterol 5mg; sodium 310mg; vitamin A 6%; vitamin C 8%; calcium 10%; iron 4%

  TIME-SHAVER TIP: No time to chop the cheese? Pick up the reduced-fat cheese "crumbles" in the dairy section of your supermarket instead.

  Good source of fiber and calcium

  Makes about 3 cups salsa total

  Serves 8 (about cup salsa and 9 chips per serving)

  SERVE WITH

  12 soft soft corn tortillas, cut into 6 wedges each, baked in a 350°F oven for 8 minutes, and cooled completely

  Calories 90; total fat 1g (saturated fat 0g); protein 2g; carbohydrates 17g; fiber 2g; cholesterol 0mg; sodium 20mg; vitamin A 0%; vitamin C 0%; calcium 4%; iron 2%