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

  COOK'S NOTE: Don't worry if some of the cheese oozes out while cooking—it makes these snacks look even more inviting!

  Good source of calcium

  Makes 8 pizza rolls total

  Serves 8 (1 pizza roll per serving)

  Antipasto Skewers

  with Thin Breadsticks

  Calories 150; total fat 7g (saturated fat 2g); protein 6g; carbohydrates 16g; fiber 2g; cholesterol 10mg; sodium 520mg; vitamin A 10%; vitamin C 10%; calcium 10%; iron 6%

  12 wooden toothpicks

  12 fresh basil leaves or small spinach leaves

  ½ cup (2 ounces) mozzarella, cut into 12 cubes

  12 sweet grape tomatoes

  12 small stuffed green olives or small pitted ripe olives

  1 tablespoon light balsamic dressing

  teaspoon dried rosemary leaves, crumbled

  teaspoon dried pepper flakes, optional

  Thread each wooden pick with a folded basil leaf, a mozzarella cube, a tomato, and an olive. Place the picks on a rimmed serving plate.

  In a small bowl, combine the balsamic dressing, rosemary, and pepper flakes. Drizzle evenly over all, turning the picks several times to coat evenly.

  Calories 80; total fat 5g (saturated fat 2g); protein 4g; carbohydrates 4g; fiber 1g; cholesterol 10mg; sodium 400mg; vitamin A 10%; vitamin C 10%; calcium 10%; iron 0%

  TIME-SHAVER TIP: The skewers can be made the night before. Cover and refrigerate them until needed. Add the balsamic mixture at serving time. Flavors are at their peak if served at room temperature.

  Good source of vitamins A and C and calcium

  Makes 12 skewers total

  Serves 4 (3 skewers and 3 breadsticks per serving)

  SERVE WITH

  12 thin breadsticks, about ″ × 9″, such as Alessi

  Calories 70; total fat 1.5g (saturated fat 0g); protein 2g; carbohydrates 12g; fiber 1g; cholesterol 0mg; sodium 120mg; vitamin A 0%; vitamin C 0%; calcium 0%; iron 4%

  Salmon-Topped Cucumber Rounds

  with Thin Breadsticks

  Calories 150; total fat 4g (saturated fat 1g); protein 10g; carbohydrates 18g; fiber 1g; cholesterol 55mg; sodium 310mg; vitamin A 8%; vitamin C 6%; calcium 8%; iron 8%

  ½ cup fat-free sour cream

  3 tablespoons capers, drained

  3 tablespoons finely chopped red onion

  ¾ teaspoon chopped fresh dill weed or ¼ teaspoon dried dill weed

  1½ medium cucumbers, peeled and cut into 24 slices

  1 3-ounce pouch smoked salmon, such as Alaskan Pacific

  1 large hard-boiled egg, peeled and chopped fine

  Combine the sour cream, capers, onion, and dill in a small bowl; stir gently yet thoroughly until well blended. Spoon equal amounts on the cucumber rounds, and sprinkle each with even amounts of the salmon and egg.

  Calories 100; total fat 3g (saturated fat 0.5g); protein 9g; carbohydrates 9g; fiber 1g; cholesterol 55mg; sodium 230mg; vitamin A 8%; vitamin C 6%; calcium 8%; iron 6%

  TIME-SHAVER TIP: Entertaining but have no time to assemble the rounds? Place all the ingredients in small bowls and let everyone build their own!

  Makes about ¾ cup sour cream mixture total

  Serves 4 (6 rounds and 2 breadsticks per serving)

  SERVE WITH

  8 thin breadsticks, about ″ × 9″, such as Alessi

  Calories 50; total fat 1g (saturated fat 0g); protein 1g; carbohydrates 8g; fiber 0g; cholesterol 0mg; sodium 80mg; vitamin A 0%; vitamin C 0%; calcium 0%; iron 2%

  Cheese Bundles

  Calories 140; total fat 5g (saturated fat 3g); protein 13g; carbohydrates 8g; fiber 2g; cholesterol 20mg; sodium 410mg; vitamin A 50%; vitamin C 160%; calcium 30%; iron 4%

  3 tablespoons honey mustard

  ¼ teaspoon Louisiana hot sauce

  ¼ teaspoon curry powder

  16 medium leaves Boston or Bibb lettuce

  8 ¾-ounce reduced-fat mozzarella cheese sticks, cut in half lengthwise

  1 large red bell pepper, cut into thin strips (about 1½ cups)

  2 cups alfalfa sprouts

  16 toothpicks

  In a small bowl, combine the mustard, hot sauce, and curry powder. Spoon equal amounts (about ½ teaspoon) of the mustard mixture down the center of each lettuce leaf. Place a halved cheese stick on the center of each, and top with pepper strips and sprouts. Roll the lettuce leaves and secure with the toothpicks.

  COOK'S NOTE: This is a great one for entertaining but can also be used as a side with a hot bowl of soup for lunch or dinner.

  Excellent source of vitamins A and C and calcium

  Makes 16 bundles total

  Serves 4 (4 bundles per serving)

  Double-Stuffed Deviled Eggs

  Calories 140; total fat 5g (saturated fat 1g); protein 12g; carbohydrates 11g; fiber 2g; cholesterol 110mg; sodium 370mg; vitamin A 4%; vitamin C 0%; calcium 4%; iron 6%

  8 large hard-boiled eggs, peeled and halved

  ½ 15.5-ounce can navy beans, rinsed and drained

  2 tablespoons light mayonnaise

  2 tablespoons fat-free sour cream

  1 to 2 tablespoons sweet pickle relish

  ½ to 1 teaspoon prepared mustard

  8 drops hot pepper sauce or to taste

  Paprika

  Place four of the egg yolk halves in a blender or small food processor, discarding the remaining yolks. Add the beans, mayonnaise, sour cream, relish, mustard, and hot sauce; puree until smooth.

  Spoon equal amounts of the egg mixture into each of the egg white halves; sprinkle evenly with paprika.

  COOK'S NOTE: Having trouble with your eggs breaking while cooking? Put the eggs in a saucepan, cover with cold water, and bring it to a boil. Reduce the heat and simmer 10 minutes. Eggs break when you add them to hot water.

  Makes 16 deviled egg halves total

  Serves 4 (4 egg halves per serving)

  3

  Lunches

  SOUPS

  Chipotle Chicken and Hominy Chili Soup

  Black Bean–Poblano Chili Soup

  Smoked White Bean Soup

  Fresh Basil, Tomato, and Navy Bean Soup

  Chunky Ham and String Bean Soup

  Creamy Shrimp and Corn Soup Bowls

  Weeklong Lunch Soup

  Curried Pumpkin Bisque

  SALADS

  Shrimp Salad in Creamy Cocktail Dressing

  Curried Chicken–Water Chestnut Salad

  Tuna-Egg Salads on Greens

  Chicken–Green Bean Pasta Salad and Blue Cheese

  Protein Potato Salad

  Mozzarella and Bean Salad

  Chef's Chopped Salad

  Chicken–Goat Cheese Spinach Salad and Raspberry Dressing

  HOT SANDWICHES

  Flash-Fix Crunchy Tortilla Rounds

  Salsa Verde Pork Tortilla Flats

  So Sloppy Turkey Joes

  Smoked Sausage Fryers

  Ground Beef and Sausage Burgers

  Easy Provolone, Basil, and Kalamata Paninis

  Spring Greens and Swiss Chicken on English Muffins

  Grilled Ham, Onion, and Rye

  COLD SANDWICHES

  Country Herbed-Cheese Crostini

  Lemon Vinaigrette Greens on Italian Bread

  Avocado, Feta, and Sprout Pitas

  Chicken-Almond Hoisin Wraps

  Unwrapped Roast Beef and Blue Cheese Wraps

  Hummus, Swiss, and Rye Crispbreads

  Chipotle Chicken and Hominy Chili Soup

  with Creamy Country Coleslaw and Fresh Pineapple

  Calories 340; total fat 8g (saturated fat 1.5g); protein 24g; carbohydrates 45g; fiber 7g; cholesterol 55mg; sodium 1,070mg; vitamin A 60%; vitamin C 170%; calcium 10%; iron 20%

  1 tablespoon extra-virgin olive oil

  ¾ pound boneless, skinless chicken breast, cut into ½-inch pieces

  1 14-ounce can reduced-sodium chicken broth

  ½ 15.5-ounce can hominy (or corn), rinsed and drained

  1 medium carrot, sliced th
in (about cup)

  1 14.5-ounce can stewed tomatoes with Mexican seasonings

  ½ to 1 chipotle pepper, minced

  2 tablespoons chopped fresh cilantro

  Heat a large saucepan over medium heat until hot. Coat the pan with cooking spray; add 1 teaspoon of the oil and tilt the pan to coat lightly. Add the chicken and cook 2 minutes or until it is no longer pink on the outside, stirring constantly. Remove the chicken from the pan and set aside on a separate plate.

  Combine the broth, hominy, carrot, tomatoes, and chipotle in the saucepan. Bring to a boil over high heat; reduce the heat, cover, and simmer 20 minutes. Add the chicken and remaining 2 teaspoons oil; cook 2 minutes to heat thoroughly and blend the flavors. Top with the cilantro.

  Calories 190; total fat 4.5g (saturated fat 1g); protein 23g; carbohydrates 15g; fiber 3g; cholesterol 50mg; sodium 780mg; vitamin A 60%; vitamin C 20%; calcium 4%; iron 15%

  TIME-SHAVER TIP: Instead of cooking the chicken yourself, you can substitute 2 cups chopped cooked chicken breast from a supermarket rotisserie chicken or a frozen precooked bag.

  Excellent source of fiber and vitamins A and C

  Good source of calcium and iron

  Makes 5 cups soup total

  Serves 4 (1¼ cups soup, 1 cup coleslaw, 1 tablespoon dressing, and 1 cup diced pineapple per serving)

  SERVE WITH

  4 cups coleslaw mix tossed with ¼ cup reduced-fat coleslaw dressing

  Calories 70; total fat 3.5g (saturated fat 0.5g); protein 1g; carbohydrates 11g; fiber 2g; cholesterol 5mg; sodium 280mg; vitamin A 2%; vitamin C 60%; calcium 4%; iron 2%

  4 cups diced fresh pineapple

  Calories 70; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 20g; fiber 2g; cholesterol 0mg; sodium 0mg; vitamin A 2%; vitamin C 90%; calcium 2%; iron 2%

  Black Bean–Poblano Chili Soup

  with Lettuce Shreds with Sour Cream and Picante, Cheese Crackers, and Orange Sections

  Calories 350; total fat 5g (saturated fat 1.5g); protein 31g; carbohydrates 47g; fiber 9g; cholesterol 35mg; sodium 770mg; vitamin A 90%; vitamin C 180%; calcium 15%; iron 25%

  ¾ pound 99% fat-free ground turkey breast

  2 poblano chili peppers or 1 large green pepper, seeded and chopped (about 1½ cups)

  1 15-ounce can black beans, rinsed and drained

  1 14.5-ounce can stewed tomatoes with Mexican seasonings

  1 cup water

  1 tablespoon instant coffee granules

  2 teaspoons chili powder

  Heat a Dutch oven over medium-high heat until hot and coat with cooking spray. Add the turkey and peppers, coat them with cooking spray, and cook until the turkey is no longer pink, stirring constantly. Add the remaining ingredients and bring to a boil. Reduce the heat, cover, and simmer 20 minutes or until peppers are very tender, stirring occasionally and breaking up the larger pieces of tomato.

  Calories 190; total fat 2g (saturated fat 0g); protein 26g; carbohydrates 20g; fiber 5g; cholesterol 35mg; sodium 510mg; vitamin A 15%; vitamin C 80%; calcium 6%; iron 20%

  COOK'S NOTE: There's a considerable difference in the number of fat grams found in the various kinds of ground turkey on supermarket shelves. The leanest is the ground turkey breast.

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

  Good source of calcium

  Makes 5 cups soup total

  Serves 4 (1¼ cups soup, 1 cup lettuce, 2 tablespoons sour cream, 1 tablespoon picante sauce, ¼ cup crackers, and ½ cup orange sections per serving)

  SERVE WITH

  4 cups shredded lettuce topped with ½ cup fat-free sour cream and ¼ cup picante sauce

  Calories 45; total fat 0.5g (saturated fat 0g); protein 2g; carbohydrates 8g; fiber 2g; cholesterol 5mg; sodium 140mg; vitamin A 70%; vitamin C 25%; calcium 6%; iron 4%

  1 cup (2 ounces) goldfish-style crackers, such as Pepperidge Farm Goldfish

  Calories 70; total fat 3g (saturated fat 1g); protein 1g; carbohydrates 9g; fiber 0g; cholesterol 0mg; sodium 110mg; vitamin A 0%; vitamin C 0%; calcium 0%; iron 2%

  2 cups orange sections

  Calories 40; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 11g; fiber 2g; cholesterol 0mg; sodium 0mg; vitamin A 4%; vitamin C 80%; calcium 4%; iron 0%

  Smoked White Bean Soup

  with Mixed Green Salad with Olive Oil Vinaigrette, Breadsticks, and Fresh Nectarines

  Calories 350; total fat 12g (saturated fat 1.5g); protein 15g; carbohydrates 48g; fiber 9g; cholesterol 10mg; sodium 1,160mg; vitamin A 90%; vitamin C 170%; calcium 8%; iron 20%

  1 cup (¼ pound) 96% fat-free cooked diced ham

  1½ medium yellow onions, chopped (1½ cups)

  1 cup matchstick carrots

  1 14-ounce can reduced-sodium chicken broth

  1 cup water

  ½ 15.5-ounce can navy beans, rinsed and drained

  ½ teaspoon dried thyme leaves

  1½ teaspoons liquid smoke

  Heat a large saucepan over medium-high heat until hot, and coat with cooking spray. Add the ham and cook 2 minutes or until lightly browned, stirring frequently. Set aside on a separate plate.

  Recoat the saucepan with cooking spray, and add the onions and carrots. Coat the vegetables with cooking spray, reduce heat to medium, and cook 5 minutes or until onions are translucent, stirring frequently. Add the remaining ingredients, except the liquid smoke, and bring to a boil over high heat; reduce heat, cover, and simmer 15 minutes. Remove from heat, add the liquid smoke, and let stand 5 minutes to absorb the flavors.

  Calories 110; total fat 1.5g (saturated fat 0g); protein 10g; carbohydrates 15g; fiber 3g; cholesterol 10mg; sodium 760mg; vitamin A 35%; vitamin C 8%; calcium 4%; iron 8%

  TIME-SHAVER TIP: Look for diced ham in the meat section of your supermarket; it is generally sold near the smoked hams. You can freeze the leftovers to use another time.

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

  Makes about 5 cups soup total

  Serves 4 (about 1¼ cups soup, 1½ cups salad, 1 tablespoon vinaigrette, 4 breadsticks, and ½ cup nectarine slices per serving)

  SERVE WITH

  4 cups mixed greens topped with 1 medium red bell pepper, chopped (1 cup); 1 avocado, seeded and chopped (1 cup); and ¼ cup light olive oil vinaigrette

  Calories 100; total fat 8g (saturated fat 1g); protein 2g; carbohydrates 8g; fiber 5g; cholesterol 0mg; sodium 250mg; vitamin A 60%; vitamin C 160%; calcium 4%; iron 6%

  16 thin breadsticks, such as Alessi

  Calories 100; total fat 2.5g (saturated fat 0g); protein 3g; carbohydrates 16g; fiber 1g; cholesterol 0mg; sodium 160mg; vitamin A 0%; vitamin C 0%; calcium 0%; iron 6%

  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%

  Fresh Basil, Tomato, and Navy Bean Soup

  with Crusty French Bread with Olive Oil, Balsamic Spring Greens, and Sweet Grapes

  Calories 340; total fat 10g (saturated fat 1.5g); protein 10g; carbohydrates 58g; fiber 9g; cholesterol 0mg; sodium 1,230mg; vitamin A 80%; vitamin C 45%; calcium 15%; iron 20%

  1 14.5-ounce can stewed tomatoes with Italian seasonings

  ½ cup matchstick carrots

  1 15.5-ounce can navy beans, rinsed and drained

  2 cups water

  1 cup (2 ounces) packed fresh baby spinach

  ¼ cup chopped fresh basil

  1 tablespoon extra-virgin olive oil

  teaspoon dried pepper flakes, optional

  ¼ teaspoon salt

  Freshly ground black pepper to taste

  Combine the tomatoes, carrots, beans, and water in a large saucepan; bring to a boil over high heat. Reduce heat, cover, and simmer 20 minutes, stirring occasionally and breaking up the larger pieces of tomato.

  Remove from heat and stir in the remaining ingredients. Cover and let stand 5 to
10 minutes to absorb flavors.

  Calories 150; total fat 4g (saturated fat 0.5g); protein 7g; carbohydrates 23g; fiber 6g; cholesterol 0mg; sodium 830mg; vitamin A 50%; vitamin C 15%; calcium 6%; iron 10%

  TIME-SHAVER TIP: The only thing that is chopped in this recipe is the small amount of basil. Taking advantage of precut fruits, veggies, meats, and a wide variety of canned items will help cut your meal preparation time!

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

  Good source of calcium

  Makes about 4 cups soup total

  Serves 4 (1 cup soup, 1 bread slice, 1 teaspoon olive oil, 1 cup salad, 1 tablespoon dressing, and ½ cup grapes per serving)

  SERVE WITH

  4 ounces French bread, sliced, heated, and drizzled with 4 teaspoons extra-virgin olive oil

  Calories 120; total fat 6g (saturated fat 1g); protein 2g; carbohydrates 15g; fiber 1g; cholesterol 0mg; sodium 150mg; vitamin A 0%; vitamin C 0%; calcium 4%; iron 4%

  4 cups spring greens tossed with ¼ cup fat-free balsamic salad dressing

  Calories 25; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 6g; fiber 1g; cholesterol 0mg; sodium 240mg; vitamin A 30%; vitamin C 15%; calcium 4%; iron 4%

  2 cups seedless grapes

  Calories 60; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 14g; fiber 1g; cholesterol 0mg; sodium 0mg; vitamin A 2%; vitamin C 15%; calcium 0%; iron 2%