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

  Red Pepper and White Bean Toss

  with Crisp, Fresh Garlic Toast

  Calories 140; total fat 2.5g (saturated fat 0.5g); protein 5g; carbohydrates 23g; fiber 2g; cholesterol 0mg; sodium 480mg; vitamin A 10%; vitamin C 8%; calcium 6%; iron 8%

  1 12-ounce jar roasted red peppers, drained and chopped (or 1 cup chopped)

  1½ medium tomatoes, seeded and chopped (1½ cups)

  ½ 15.5-ounce can navy beans, rinsed and drained

  1 to 2 tablespoons capers, drained

  2 tablespoons chopped basil leaves

  1 tablespoon extra-virgin olive oil

  1 medium garlic clove, minced

  teaspoon dried pepper flakes

  Combine all the ingredients and toss gently yet thoroughly to blend.

  Calories 70; total fat 2g (saturated fat 0g); protein 2g; carbohydrates 8g; fiber 1g; cholesterol 0mg; sodium 320mg; vitamin A 10%; vitamin C 8%; calcium 2%; iron 4%

  COOK'S NOTE: Why seed tomatoes? They hold a lot of water; when the seeds are removed, so is the watery portion of the tomato that can dilute the dish. To seed tomatoes easily, cut them in half crosswise, squeeze each half, and the seeds and membrane come out.

  Good source of vitamin A

  Makes 2 cups pepper mixture total

  Serves 8 (¼ cup pepper mixture and 5 slices garlic toast per serving)

  SERVE WITH

  8 ounces baguette bread, cut into ¼-inch slices (40 slices total), baked in a 350°F oven for 10 minutes, cooled completely, and rubbed with 2 halved medium garlic cloves

  Calories 70; total fat 1g (saturated fat 0g); protein 2g; carbohydrates 15g; fiber 1g; cholesterol 0mg; sodium 150mg; vitamin A 0%; vitamin C 0%; calcium 4%; iron 4%

  Tomato-Peperoncini on Crostini

  Calories 150; total fat 6g (saturated fat 2g); protein 6g; carbohydrates 20g; fiber 2g; cholesterol 5mg; sodium 530mg; vitamin A 30%; vitamin C 50%; calcium 8%; iron 8%

  4 ounces French bread (preferably baguette), cut into 24 thin slices

  3 medium plum tomatoes, chopped fine (2 cups)

  1 4-ounce container chopped pimiento, drained

  8 small peperoncinis, chopped fine (about 2 ounces total)

  1 tablespoon finely chopped fresh oregano, or 1 teaspoon dried oregano leaves

  1 tablespoon extra-virgin olive oil

  2 medium garlic cloves, halved crosswise

  ½ cup (2 ounces) reduced-fat crumbled feta

  Preheat the oven to 350°F.

  Arrange the bread slices in a single layer on a large cookie sheet, and bake 8 minutes or until just lightly golden. Remove from the oven and cool completely.

  Meanwhile, combine the tomatoes, pimiento, peperoncinis, oregano, and olive oil in a medium bowl, and stir gently yet thoroughly to blend.

  When the bread has cooled, gently rub the cut side of the garlic halves over the top of each bread slice. Spoon equal amounts of the tomato mixture on top of each slice and sprinkle with cheese.

  COOK'S NOTE: Don't skip the garlic-rubbing step. The garlic provides an entire layer of flavor.

  Excellent source of vitamins A and C

  Makes 24 crostini total

  Serves 4 (6 crostini per serving)

  Mexican Black Bean Hummus

  with Corn Tortilla Wedges

  Calories 140; total fat 1.5g (saturated fat 0 g); protein 6g; carbohydrates 26g; fiber 7g; cholesterol 0mg; sodium 390mg; vitamin A 2%; vitamin C 2%; calcium 6%; iron 10%

  ½ 15-ounce can black beans, rinsed and drained

  ½ cup picante sauce

  3 tablespoons lime juice

  1 medium garlic clove, peeled

  2 tablespoons chopped cilantro

  ½ teaspoon ground cumin

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

  Calories 70; total fat 0.5g (saturated fat 0 g); protein 4g; carbohydrates 11g; fiber 5g; cholesterol 0mg; sodium 370mg; vitamin A 2%; vitamin C 2%; calcium 2%; iron 8%

  TIME-SHAVER TIP: You can triple or quadruple the recipe for tortillas, cool completely, and then store them in an airtight container for weeks to have on hand! Go one step further and store servings in individual bags for easy, "portion-controlled" snacks.

  Excellent source of fiber

  Good source of iron

  Makes about 1 cup bean mixture total

  Serves 4 (about ¼ cup bean mixture and 10 chips per serving)

  SERVE WITH

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

  Calories 70; total fat 1g (saturated fat 0g); protein 2g; carbohydrates 15g; fiber 2g; cholesterol 0mg; sodium 15mg; vitamin A 0%; vitamin C 0%; calcium 2%; iron 2%

  Roasted Pepper and Kalamata Hummus

  with Whole-Wheat Pita Chips

  Calories 150; total fat 5g (saturated fat 0.5g); protein 5g; carbohydrates 23g; fiber 4g; cholesterol 0mg; sodium 420mg; vitamin A 4%; vitamin C 8%; calcium 2%; iron 8%

  1 15.5-ounce can garbanzo beans, rinsed and drained

  ¼ cup (2 ounces) roasted red peppers

  12 pitted kalamata olives

  4 sun-dried tomato halves

  ¼ cup water

  1 to 2 tablespoons lemon juice

  1 tablespoon chopped fresh basil leaves

  2 teaspoons extra-virgin olive oil

  2 medium garlic cloves, peeled

  ¼ teaspoon salt

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

  Calories 90; total fat 4.5g (saturated fat 0g); protein 3g; carbohydrates 11g; fiber 2g; cholesterol 0mg; sodium 300mg; vitamin A 4%; vitamin C 8%; calcium 2%; iron 6%

  COOK'S NOTE: Hummus (and pita wedges) may be warmed slightly in the microwave, if desired. For a crisper, chip-style pita, bake the chips in a 350°F oven for 6 minutes. Cool completely.

  Good source of fiber

  Makes 1½ cups hummus total

  Serves 6 (¼ cup hummus and 8 chips per serving)

  SERVE WITH

  3 whole-wheat pita rounds, halved crosswise (creating 6 rounds total) and cut into 8 wedges each

  Calories 60; total fat 0.5g (saturated fat 0g); protein 2g; carbohydrates 12g; fiber 2g; cholesterol 0mg; sodium 120mg; vitamin A 0%; vitamin C 0%; calcium 0%; iron 4%

  Two-Cheese Pimiento Topper

  with Crisp Pear Slices and Cracked Pepper Crackers

  Calories 150; total fat 4g (saturated fat 2.5g); protein 6g; carbohydrates 24g; fiber 3g; cholesterol 15mg; sodium 350mg; vitamin A 10%; vitamin C 15%; calcium 15%; iron 4%

  ¾ cup (3 ounces) finely shredded reduced-fat sharp cheddar cheese

  ¼ cup (approximately; 1 ounce) blue cheese, crumbled

  cup fat-free sour cream

  ¼ cup (about 2 ounces) diced pimiento or roasted red peppers, drained

  1 teaspoon Dijon mustard

  ½ teaspoon Worcestershire sauce

  ¾ teaspoon sugar

  8 to 10 drops hot pepper sauce

  ¼ teaspoon salt

  Combine all the ingredients in a medium bowl. Using an electric mixer, beat on medium speed for 1 minute or until well blended. Cover with plastic wrap and refrigerate overnight.

  Calories 70; total fat 3.5g (saturated fat 2.5g); protein 5g; carbohydrates 4g; fiber 0g; cholesterol 15mg; sodium 250mg; vitamin A 10%; vitamin C 8%; calcium 15%; iron 0%

  TIME-SHAVER TIP: If you're brown-bagging, slice the pears in advance. Pour a little pineapple juice or squeeze a bit of any citrus juice over the pears to prevent discoloration, and store them in an airtight container.

  Good source of fiber, vitamins A and C, calcium

  Makes 1 cup cheese mixture total

  Serves 8 (2 tablespoons cheese mixture, 4 crackers, and ½ cup pear slices per serving)

  SERVE WITH

  4 large firm pears, sliced (about 5 cups)

  Calories 50; total fat 0g (saturated fat 0g); protein 0g; carbohydrates 13g; fiber 3g; cholesterol 0mg; sodium 0mg; vitamin A 0%; vitamin C 6%;
calcium 0%; iron 0%

  32 fat-free cracked pepper crackers, such as Snackwell

  Calories 35; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 7g; fiber 0g; cholesterol 0mg; sodium 95mg; vitamin A 0%; vitamin C 0%; calcium 2%; iron 2%

  Creamy Cream Cheese with Raspberry Pepper Jelly

  with Cracked Pepper Crackers

  Calories 150; total fat 3.5g (saturated fat 2.5g); protein 4g; carbohydrates 26g; fiber 1g; cholesterol 10mg; sodium 170mg; vitamin A 6%; vitamin C 4%; calcium 4%; iron 2%

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

  2 tablespoons fat-free sour cream

  ¼ cup raspberry fruit spread

  2 teaspoons balsamic vinegar

  teaspoon ground cinnamon

  2 tablespoons finely chopped red onion

  1 medium jalapeño pepper, seeded and minced

  In a small bowl, combine the cream cheese and sour cream; set aside.

  Place the fruit spread in a small, microwave-safe bowl, and microwave on High for 20 seconds or until slightly melted. Stir in the vinegar and cinnamon, and then the onion and jalapeño. Let stand 30 minutes, if possible, to allow flavors to blend.

  To serve, place the bowls on a decorative plate and arrange crackers around them. Spoon the cream cheese mixture onto crackers and top with pepper jelly.

  Calories 100; total fat 3.5g (saturated fat 2.5g); protein 2g; carbohydrates 14g; fiber 0g; cholesterol 10mg; sodium 105mg; vitamin A 6%; vitamin C 4%; calcium 4%; iron 0%

  COOK'S NOTE: Pepper jellies are generally served over a block of cream cheese, but the method presented here is more attractive and, because of the soft texture of the cheese mixture, easier to serve.

  Makes cup pepper jelly and ½ cup cream cheese mixture total

  Serves 4 (4 teaspoons pepper jelly, 2 tablespoons cream cheese mixture, and 6 crackers per serving)

  SERVE WITH

  24 fat-free cracked pepper crackers, such as Snackwell

  Calories 50; total fat 0g (saturated fat 0g); protein 2g; carbohydrates 12g; fiber 1g; cholesterol 0mg; sodium 65mg; vitamin A 0%; vitamin C 0%; calcium 0%; iron 2%

  Sherried Garlic Mushrooms

  with Mini Phyllo Shells

  Calories 140; total fat 6g (saturated fat 0g); protein 3g; carbohydrates 11g; fiber 1g; cholesterol 0mg; sodium 260mg; vitamin A 6%; vitamin C 6%; calcium 4%; iron 6%

  2 tablespoons diet margarine

  2 8-ounce packages sliced mushrooms, large pieces cut in half

  ½ teaspoon paprika

  ¼ teaspoon salt

  teaspoon coarsely ground black pepper

  4 medium green onions, chopped fine (½ cup)

  1 medium garlic clove, minced

  3 tablespoons dry sherry

  3 tablespoons fat-free half-and-half

  ¼ teaspoon sugar, optional

  Place 1 tablespoon of the margarine in a medium nonstick skillet over medium heat, and tilt the skillet to coat the bottom evenly with the melted margarine. Add the mushrooms, paprika, salt, and pepper; cook 5 minutes or until tender, stirring frequently. Add all but 2 tablespoons of the green onion and garlic, and cook 1 minute, stirring constantly. Add the sherry, half-and-half, and sugar; cook 4 minutes or until the mixture has thickened and most of the liquid has evaporated. Sprinkle with reserved 2 tablespoons green onion. Remove from heat and stir in remaining 1 tablespoon margarine until it is melted.

  Calories 70; total fat 2.5g (saturated fat 0g); protein 3g; carbohydrates 7g; fiber 1g; cholesterol 0mg; sodium 210mg; vitamin A 6%; vitamin C 6%; calcium 4%; iron 2%

  COOK'S NOTE: The mushrooms may be prepared in advance, but do not fill the shells until you are ready to serve them.

  Makes about 1 cup mushroom mixture total

  Serves 4 (4 tarts per serving)

  SERVE WITH

  16 mini phyllo shells, baked according to the package directions

  Calories 70; total fat 4g (saturated fat 0g); protein 0g; carbohydrates 4g; fiber 0g; cholesterol 0mg; sodium 50mg; vitamin A 0%; vitamin C 0%; calcium 0%; iron 4%

  Mini Potato Bakers

  Calories 150; total fat 4.5g (saturated fat 2.5g); protein 8g; carbohydrates 19g; fiber 2g; cholesterol 1mg; sodium 430mg; vitamin A 4%; vitamin C 40%; calcium 10%; iron 6%

  8 medium new potatoes, scrubbed and pierced in several places with a fork

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

  ¼ cup real bacon bits

  2 medium green onions, chopped fine (¼ cup)

  teaspoon salt

  Preheat the broiler.

  Place the potatoes in a shallow, microwave-safe pan, such as a deep-dish pie pan, cover with plastic wrap, and cook on High 5 minutes or until tender when pierced with a fork. Cut each in half lengthwise.

  Meanwhile, in a small bowl, combine the remaining ingredients and toss gently yet thoroughly to blend. Spoon equal amounts on each potato half, pressing down lightly to allow cheese mixture to adhere, and place on a cookie sheet; broil 4 inches or more from heat source, about 1 to 2 minutes or until cheese is melted and bubbly.

  COOK'S NOTE: You can try to flatten the underside of each potato half before topping so they don't roll.

  TIME-SHAVER TIP: Double the batch and save half for a great side dish the next night.

  Excellent source of vitamin C

  Good source of calcium

  Makes 16 potato halves total

  Serves 4 (4 potato halves per serving)

  Pepperoni Bites

  Calories 140; total fat 4g (saturated fat 2g); protein 10g; carbohydrates 15g; fiber 1g; cholesterol 20mg; sodium 470mg; vitamin A 4%; vitamin C 10%; calcium 10%; iron 6%

  ½ cup (2 ounces) finely grated Italian blend cheese or mozzarella

  ¼ cup finely chopped green bell pepper

  ¼ teaspoon dried oregano leaves

  teaspoon dried pepper flakes, optional

  24 garlic melba rounds

  24 small turkey pepperoni slices

  Combine the cheese, bell pepper, oregano, and pepper flakes in a small bowl. Using a fork, toss gently yet thoroughly to blend.

  Arrange 12 melba rounds on a microwave-safe plate. Top with 12 pepperoni slices. Spoon a rounded teaspoon of the cheese mixture on top of each round and microwave on High 10 to 15 seconds or until cheese melts. Repeat with the remaining rounds.

  TIME-SHAVER TIP: This speedy snack can be made even speedier if you combine the cheese mixture ahead of time and simply stack and microwave the rounds as needed. Double the recipe to keep plenty on hand; it's great for the kids or the workplace!

  Good source of vitamin C and calcium

  Makes 24 snacks total

  Serves 4 (6 snacks per serving)

  Jalapeño Melts

  Calories 150; total fat 6g (saturated fat 2g); protein 6g; carbohydrates 18g; fiber 3g; cholesterol 5mg; sodium 310mg; vitamin A 10%; vitamin C 35%; calcium 10%; iron 6%

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

  12 small pitted ripe olives, chopped

  2 jalapeño peppers, seeded and chopped fine

  ¼ cup finely chopped red bell pepper

  24 reduced-fat shredded wheat crackers, such as Triscuits

  In a small bowl, combine the cheese, olives, and peppers; toss gently yet thoroughly to blend. Spoon equal amounts on each of the crackers. Place half of the crackers on a microwave-safe plate and microwave on High for 45 seconds or until the cheese has melted. Repeat with the remaining crackers.

  COOK'S NOTE: For additional heat, use the seeds from one of the jalapeños.

  Excellent source of vitamin C

  Good source of fiber, vitamin A, and calcium

  Makes 24 snacks total

  Serves 4 (6 snacks per serving)

  Pizza Pinchers

  Calories 150; total fat 3.5g (saturated fat 2g); protein 8g; carbohydrates 20g; fiber 1g; cholesterol 10mg; sodium 470mg; vitamin A 4%; vitamin C 2%; calcium 10%; iron 6%

  1 11-ounce p
ackage refrigerated French bread dough

  ½ cup no-salt-added tomato sauce

  ¼ cup chopped fresh basil leaves

  teaspoon dried pepper flakes

  teaspoon salt

  6 ¾-ounce reduced-fat mozzarella sticks

  3 tablespoons reduced-fat or regular grated Parmesan cheese

  Preheat the oven to 400°F. Coat a nonstick baking sheet with cooking spray.

  On a clean work surface coated with cooking spray, roll out the French bread dough into a 12″ × 14″ rectangle. Using the back of a spoon, spread the tomato sauce evenly over the dough. Sprinkle evenly with the basil, pepper flakes, and salt.

  Cut the dough in half lengthwise and line up three of the cheese sticks on top of one of the dough strips to form a long roll. Repeat with the remaining cheese sticks on the other dough strip. Gently roll up the dough to make two 14-inch logs, placing the seam side down.

  Using a serrated knife, cut each log into four pieces. (This may be a little messy at this point.) Pinch the ends of the dough with your fingertips to seal. Using a flat spatula, place the logs about 3 inches apart on the prepared baking sheet. Bake on the center rack 10 minutes or until golden. Sprinkle evenly with the Parmesan cheese.