THE 1,500-Calorie-a-Day Cookbook
Page 9
Chunky Ham and String Bean Soup
with Buttery Rye Bread, Crisp Apple Slices, and Cold Milk
Calories 350; total fat 8g (saturated fat 3.5g); protein 29g; carbohydrates 43g; fiber 6g; cholesterol 35mg; sodium 1,120mg; vitamin A 50%; vitamin C 130%; calcium 45%; iron 10%
2 cups (approximately; ½ pound) 96% fat-free diced ham
1 cup (5 ounces) frozen cut green beans
4 medium green onions, chopped fine (½ cup)
1 medium red bell pepper, chopped (1 cup)
½ cup water
1¾ cups fat-free milk
½ cup dry instant mashed potatoes
¼ teaspoon coarsely ground black pepper
½ cup (2 ounces) shredded reduced-fat sharp cheddar cheese
Heat a large saucepan over medium heat until hot, and coat the pan with cooking spray. Add the ham and cook 4 minutes or until beginning to brown lightly and any liquid has evaporated. Add the beans, all but 2 tablespoons of the onion, the bell pepper, and the water. Bring to a boil over high heat; reduce heat, cover, and simmer 10 minutes or until beans are very tender.
Stir in the milk, potatoes, and black pepper. Cook, uncovered, 5 minutes on medium-low heat to warm through. Serve topped with cheese and the remaining 2 tablespoons onion.
Calories 190; total fat 6g (saturated fat 3g); protein 20g; carbohydrates 16g; fiber 2g; cholesterol 35mg; sodium 900mg; vitamin A 35%; vitamin C 130%; calcium 25%; iron 8%
COOK'S NOTE: Using instant potatoes as a thickening agent instead of flour helps to achieve the desired texture and body of this dish.
Excellent source of fiber, vitamins A and C, and calcium
Good source of iron
Makes 4 cups soup total
Serves 4 (1 cup soup, 1 bread slice, 1 teaspoon margarine, ½ cup sliced apples, and ¾ cup milk per serving)
SERVE WITH
4 slices reduced-calorie rye bread topped with 4 teaspoons diet margarine
Calories 60; total fat 2g (saturated fat 0g); protein 2g; carbohydrates 10g; fiber 3g; cholesterol 0mg; sodium 125mg; vitamin A 4%; vitamin C 0%; calcium 2%; iron 4%
2 medium apples, sliced (2 cups)
Calories 30; total fat 0g (saturated fat 0g); protein 0g; carbohydrates 8g; fiber 1g; cholesterol 0mg; sodium 0mg; vitamin A 0%; vitamin C 4%; calcium 0%; iron 0%
3 cups fat-free milk
Calories 70; total fat 0g (saturated fat 0g); protein 7g; carbohydrates 10g; fiber 0g; cholesterol 0mg; sodium 100mg; vitamin A 8%; vitamin C 2%; calcium 20%; iron 0%
Creamy Shrimp and Corn Soup Bowls
with Tomato-Cucumber Salad, Fresh Oranges, and Wheat Crackers
Calories 350; total fat 5g (saturated fat 2g); protein 24g; carbohydrates 55g; fiber 8g; cholesterol 95mg; sodium 1,000mg; vitamin A 60%; vitamin C 270%; calcium 30%; iron 15%
1½ medium yellow onions, chopped fine (1½ cups)
1 medium red bell pepper, chopped (1 cup)
1 cup (5 ounces) frozen corn
2 cups fat-free milk
½ teaspoon seafood seasoning, such as Old Bay
½ pound raw medium shrimp, peeled
¼ cup (2 ounces) light cream cheese, tub style, cut into small pieces
½ teaspoon salt
Heat a large saucepan over medium heat until hot, and coat the saucepan with cooking spray. Add the onion, coat with cooking spray, and cook 4 minutes or until it is translucent, stirring frequently. Add the bell pepper, corn, milk, and seafood seasoning. Increase the heat to medium high and bring to a simmer; reduce heat, cover, and simmer 10 minutes.
Increase the heat to medium, add the shrimp and cook, uncovered, 5 minutes, stirring frequently. Remove from heat, stir in the cream cheese and salt, and let stand 5 minutes or until the cheese has melted.
Calories 210; total fat 3.5g (saturated fat 2g); protein 19g; carbohydrates 25g; fiber 3g; cholesterol 95mg; sodium 670mg; vitamin A 35%; vitamin C 130%; calcium 20%; iron 10%
TIME-SHAVER TIP: Adding the cream cheese at the end gives a rich, creamy texture to the soup without having to use flour or butter—and it's a lot easier and faster too!
Excellent source of fiber, vitamins A and C, and calcium
Good source of iron
Makes 4 cups soup total
Serves 4 (1 cup soup, 1 cup salad, 1 tablespoon dressing, 1 orange, and 4 crackers per serving)
SERVE WITH
2 cups cherry tomatoes, halved (10 ounces), and 1 medium cucumber, peeled and diced (2 cups), tossed with ¼ cup fat-free Italian dressing
Calories 35; total fat 0g (saturated fat 0g); protein 2g; carbohydrates 7g; fiber 2g; cholesterol 0mg; sodium 220mg; vitamin A 20%; vitamin C 25%; calcium 2%; iron 2%
4 medium oranges
Calories 60; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 15g; fiber 3g; cholesterol 0mg; sodium 0mg; vitamin A 6%; vitamin C 120%; calcium 6%; iron 0%
16 stoned wheat crackers
Calories 50; total fat 1g (saturated fat 0g); protein 2g; carbohydrates 8g; fiber 1g; cholesterol 0mg; sodium 110mg; vitamin A 0%; vitamin C 0%; calcium 2%; iron 2%
Weeklong Lunch Soup
with Corn Muffins and Watermelon
Calories 350; total fat 8g (saturated fat 2.5g); protein 14g; carbohydrates 57g; fiber 5g; cholesterol 30mg; sodium 960mg; vitamin A 90%; vitamin C 70%; calcium 4%; iron 15%
½ pound reduced-fat Italian turkey sausage
1 14.5-ounce can reduced-sodium beef broth
2 cups (½ pound) potatoes, scrubbed and diced
½ 16-ounce package frozen pepper stir-fry
2 cups frozen mixed vegetables
1 14.5-ounce can diced tomatoes
1 cup water
1 teaspoon Worcestershire sauce
3 tablespoons ketchup
Heat a Dutch oven over medium-high heat until hot. Add the sausage and cook until browned, stirring constantly. Add all remaining ingredients, except the ketchup. Increase heat to high and bring to a boil; reduce heat, cover, and simmer 15 minutes.
Remove from heat, stir in the ketchup, and let stand uncovered 5 minutes to absorb flavors and thicken slightly.
Calories 160; total fat 4.5g (saturated fat 1.5g); protein 10g; carbohydrates 20g; fiber 3g; cholesterol 25mg; sodium 680mg; vitamin A 70%; vitamin C 45%; calcium 2%; iron 10%
TIME-SHAVER TIP: This is a great soup. You can pack it in a thermos or in freezer bags in individual portions for when you need it.
Excellent source of vitamins A and C and fiber
Good source of iron
Makes 8 cups soup total
Serves 6 (1 cups soup, 1 muffin, and 1 cup watermelon cubes per serving)
SERVE WITH
6 corn muffins
Calories 150; total fat 3.5g (saturated fat 1g); protein 3g; carbohydrates 26g; fiber 1g; cholesterol 5mg; sodium 280mg; vitamin A 0%; vitamin C 0%; calcium 0%; iron 2%
6 cups watermelon cubes
Calories 45; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 11g; fiber 1g; cholesterol 0mg; sodium 0mg; vitamin A 15%; vitamin C 20%; calcium 2%; iron 2%
Curried Pumpkin Bisque
with Turkey-Spinach and Swiss Country Sandwich Halves and Apple Slices
Calories 340; total fat 7g (saturated fat 3g); protein 20g; carbohydrates 54g; fiber 8g; cholesterol 25mg; sodium 1,190mg; vitamin A 520%; vitamin C 25%; calcium 35%; iron 20%
1 medium yellow onion, chopped fine (1 cup)
1 14.5-ounce can reduced-sodium chicken broth
1 15-ounce can solid pumpkin
2½ teaspoons sugar
1 teaspoon curry powder
1 cup fat-free half-and-half
1 tablespoon diet margarine
½ teaspoon salt, optional
¼ teaspoon cayenne, optional
¼ cup chopped fresh cilantro
Heat a large saucepan over medium heat until hot, and coat the saucepan with cooking spray. Add the onion, coat with cooking spray, and cook 4 minutes or until it is translucent, stirring frequently. Add the broth, pump
kin, sugar, and curry powder; whisk together until well blended. Increase heat to medium high and bring to a boil; reduce heat, cover, and simmer 20 minutes or until onion is tender, stirring occasionally.
Remove from heat; stir in all remaining ingredients, except the cilantro. Sprinkle the cilantro over all.
Calories 120; total fat 1.5g (saturated fat 0g); protein 5g; carbohydrates 22g; fiber 4g; cholesterol 0mg; sodium 580mg; vitamin A 510%; vitamin C 15%; calcium 15%; iron 10%
COOK'S NOTE: For a variation, bake and mash 1 pound fresh sweet potato to use in place of the pumpkin. This is a great way to use up leftover sweet potatoes.
Excellent source of fiber, vitamins A and C, calcium, and iron
Makes 5 cups soup total
Serves 4 (1¼ cups soup, 1 sandwich, and ¾ cup apple slices per serving)
SERVE WITH
4 1-ounce slices country French bread, halved; 8 teaspoons stone-ground mustard; 4 slices reduced-fat Swiss cheese; ¼ pound (4 ounces) oven-roasted turkey; ½ medium red onion, sliced thin (½ cup); and 2 cups baby spinach: makes 4 sandwiches
Calories 180; total fat 6g (saturated fat 2.5g); protein 15g; carbohydrates 20g; fiber 2g; cholesterol 25mg; sodium 600mg; vitamin A 15%; vitamin C 4%; calcium 25%; iron 8%
3 medium apples, sliced (3 cups)
Calories 45; total fat 0g (saturated fat 0g); protein 0g; carbohydrates 11g; fiber 2g; cholesterol 0mg; sodium 0mg; vitamin A 0%; vitamin C 6%; calcium 0%; iron 0%
Shrimp Salad in Creamy Cocktail Dressing
with Tortilla Chips with Avocado and Tomatoes
Calories 350; total fat 11g (saturated fat 1.5g); protein 27g; carbohydrates 38g; fiber 7g; cholesterol 175mg; sodium 850mg; vitamin A 25%; vitamin C 45%; calcium 15%; iron 20%
4 cups water
1 tablespoon liquid shrimp and crab boil, such as Zatarain's
1 pound raw medium shrimp, peeled
2 medium celery stalks, sliced thin (1 cup)
2 tablespoons light mayonnaise
1 tablespoon fat-free sour cream
2 tablespoons ketchup
2 teaspoons horseradish
1 tablespoon lemon juice
1 teaspoon Worcestershire sauce, optional
½ teaspoon salt
1 medium lemon, quartered
Bring the water to a boil in a large saucepan over high heat. Add the shrimp and crab boil and shrimp, return to a boil, and cook 3 minutes or until shrimp are opaque in the center. Drain and place on a sheet of foil in a single layer to cool quickly, about 5 to 8 minutes.
Meanwhile, combine all remaining ingredients except lemon in a medium bowl. Add the shrimp and stir until well blended. Serve with lemon wedges.
Calories 160; total fat 4.5g (saturated fat 0g); protein 24g; carbohydrates 6g; fiber 1g; cholesterol 175mg; sodium 640mg; vitamin A 6%; vitamin C 15%; calcium 8%; iron 15%
COOK'S NOTE: For a variation, roll smaller amounts of the salad in Boston or Bibb lettuce leaves and serve as wraps.
Excellent source of fiber, vitamins A and C, and iron
Good source of calcium
Makes 3 cups salad total
Serves 4 (¾ cup shrimp salad, 1 ounce chips, plus 1 cup avocado and tomato mixture per serving)
SERVE WITH
4 ounces low-fat tortilla chips
Calories 110; total fat 1g (saturated fat 0g); protein 2g; carbohydrates 24g; fiber 2g; cholesterol 0mg; sodium 200mg; vitamin A 0%; vitamin C 0%; calcium 4%; iron 2%
1 ripe medium avocado, diced (1 cup) and tossed with 1 pound tomatoes, diced (4 cups)
Calories 80; total fat 6g (saturated fat 1g); protein 2g; carbohydrates 8g; fiber 4g; cholesterol 0mg; sodium 10mg; vitamin A 20%; vitamin C 30%; calcium 2%; iron 2%
Curried Chicken–Water Chestnut Salad
with Red Pepper Strips and Fresh Pear Slices
Calories 350; total fat 12g (saturated fat 1g); protein 29g; carbohydrates 32g; fiber 6g; cholesterol 75mg; sodium 340mg; vitamin A 20%; vitamin C 120%; calcium 6%; iron 10%
2½ cups (¾ pound) cooked diced chicken breast
¼ cup diet mayonnaise
¾ teaspoon curry powder
¼ teaspoon ground cumin
teaspoon salt
1 8-ounce can sliced water chestnuts, drained and chopped
½ cup golden raisins
¼ cup (approximately; 1 ounce) sliced almonds, toasted
Combine the chicken, mayonnaise, curry powder, cumin, and salt in a large bowl; stir until well blended. Add the remaining ingredients and stir until just blended. Let stand 15 minutes to absorb flavors and to allow the curry to give the salad a yellowish color.
Calories 310; total fat 12g (saturated fat 1g); protein 29g; carbohydrates 22g; fiber 3g; cholesterol 75mg; sodium 340mg; vitamin A 0%; vitamin C 2%; calcium 4%; iron 8%
Excellent source of fiber and vitamins A and C
Good source of iron
Makes 4 cups salad total
Serves 4 (1 cup salad, cup red pepper, and ¼ cup pear per serving)
SERVE WITH
1 large red bell pepper, cut into strips (1½ cups)
Calories 10; total fat 0g (saturated fat 0g); protein 0g; carbohydrates 2g; fiber 1g; cholesterol 0mg; sodium 0mg; vitamin A 20%; vitamin C 110%; calcium 0%; iron 0%
1 medium pear, sliced (1 cup)
Calories 30; total fat 0g (saturated fat 0g); protein 0g; carbohydrates 8g; fiber 2g; cholesterol 0mg; sodium 0mg; vitamin A 0%; vitamin C 4%; calcium 0%; iron 0%
Tuna-Egg Salads on Greens
with Diced Cantaloupe and Fresh Raspberries
Calories 340; total fat 11g (saturated fat 1g); protein 31g; carbohydrates 30g; fiber 4g; cholesterol 170mg; sodium 900mg; vitamin A 130%; vitamin C 120%; calcium 8%; iron 8%
2 6-ounce cans tuna in water, rinsed and drained
¼ cup plus 2 tablespoons diet mayonnaise
¼ cup fat-free sour cream
¼ cup sweet pickle relish
1 teaspoon prepared mustard
¼ teaspoon salt
4 large hard-boiled eggs, 2 yolks discarded, chopped
2 medium celery stalks, chopped fine (about 1 cup total)
4 cups spring greens
Combine the tuna, mayonnaise, sour cream, relish, mustard, and salt; stir until well blended. Stir in the eggs and celery until blended. Let stand 10 minutes to absorb flavors, and serve over individual beds of greens.
Calories 270; total fat 10g (saturated fat 1g); protein 29g; carbohydrates 13g; fiber 1g; cholesterol 170mg; sodium 870mg; vitamin A 20%; vitamin C 8%; calcium 6%; iron 6%
COOK'S NOTE: Be sure to rinse the tuna under water and drain it, pressing out any excess liquid for peak flavors and texture.
Excellent source of vitamins A and C
Good source of fiber
Makes 2 cups tuna-egg salad total
Serves 4 (½ cup tuna-egg salad, 1 cup spring greens, 1 cup cantaloupe, and ¼ cup raspberries per serving)
SERVE WITH
4 cups diced cantaloupe topped with 1 cup fresh raspberries
Calories 70; total fat 0g (saturated fat 0g); protein 2g; carbohydrates 16g; fiber 3g; cholesterol 0mg; sodium 25mg; vitamin A 110%; vitamin C 110%; calcium 2%; iron 2%
Chicken–Green Bean Pasta Salad and Blue Cheese
with Baby Spinach and Fruit Juice Blend Fizzer
Calories 350; total fat 9g (saturated fat 2.5g); protein 30g; carbohydrates 41g; fiber 7g; cholesterol 65mg; sodium 490mg; vitamin A 25%; vitamin C 120%; calcium 10%; iron 15%
4 ounces whole-wheat or multigrain rotini
6 ounces whole green beans, stems removed, halved (about 1½ cups)
2 cups (about 10 ounces) diced cooked chicken breast
½ medium red onion, sliced thin (½ cup)
¼ cup light olive oil vinaigrette
½ teaspoon Dijon mustard
1 tablespoon fresh or 1 teaspoon dried oregano
¼ teaspoon salt
¼ teaspoon black pepper
¼ cup (1 ounce) reduced-fat crumbled blue chee
se
Cook the pasta according to the package directions, omitting any salt or fat. Add the beans during the last 4 minutes of cooking. Drain well and run under cold water to cool quickly. Shake off any excess liquid.
Meanwhile, combine the remaining ingredients, except the blue cheese, in a large bowl. Toss to coat evenly. Add the cooled pasta mixture and toss gently yet thoroughly to blend well. Add the cheese and toss gently. Let stand 5 minutes to absorb flavors.
Calories 300; total fat 9g (saturated fat 2.5g); protein 29g; carbohydrates 29g; fiber 6g; cholesterol 65mg; sodium 430mg; vitamin A 10%; vitamin C 15%; calcium 10%; iron 10%
TIME-SHAVER TIP: Adding the beans during the last few minutes of pasta cooking saves not only time but an extra pot as well.
Excellent source of fiber and vitamins A and C
Good source of calcium and iron
Makes 6 cups pasta salad total
Serves 4 (1½ cups pasta salad, 1 cup spinach, and 1½ cups juice mixture per serving)
SERVE WITH
4 cups baby spinach (as a bed for the salad)
Calories 10; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 3g; fiber 1g; cholesterol 0mg; sodium 40mg; vitamin A 15%; vitamin C 6%; calcium 2%; iron 4%
4 cups light orange, strawberry, and banana juice mixed with 2 cups diet ginger ale
Calories 35; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 9g; fiber 0g; cholesterol 0mg; sodium 20mg; vitamin A 0%; vitamin C 100%; calcium 0%; iron 0%
Protein Potato Salad
with Asparagus Spears and Nectarine Slices