Calories 350; total fat 12g (saturated fat 0.5g); protein 16g; carbohydrates 47g; fiber 7g; cholesterol 35mg; sodium 940mg; vitamin A 20%; vitamin C 80%; calcium 6%; iron 25%
2 cups (½ pound) diced extra-lean ham
8 cups water
1½ pounds red potatoes, scrubbed and cut into ½-inch cubes (6 cups)
½ cup light mayonnaise
2 teaspoons prepared mustard or to taste
1½ medium celery stalks, chopped fine (1½ cups)
½ medium yellow onion, chopped fine (½ cup)
Freshly ground black pepper to taste
Place a Dutch oven over medium-high heat until hot, and coat it with cooking spray. Add the ham, and cook 3 to 4 minutes or until beginning to brown, stirring occasionally. Remove from the Dutch oven and place in a large bowl; set aside.
Add the water to any pan residue in the Dutch oven and bring to a boil over high heat. Add the potatoes, return to a boil, and continue to boil 5 minutes or until potatoes are tender.
Meanwhile, combine the mayonnaise, mustard, celery, and onion in the large bowl with the ham. Stir until well blended and set aside.
Drain the potatoes in a colander and run under cold water until cool; shake off any excess liquid and add to the ham mixture. Stir gently yet thoroughly until well blended. Top with black pepper.
Calories 300; total fat 12g (saturated fat 0.5g); protein 13g; carbohydrates 35g; fiber 4g; cholesterol 35mg; sodium 930mg; vitamin A 2%; vitamin C 60%; calcium 4%; iron 10%
TIME-SHAVER TIP: Cook the potatoes in the same pot the ham was cooked in. This not only saves you cleaning an extra pot but also adds a bit more flavor to the potatoes and cleans the cooked-on particles.
Excellent source of fiber, vitamins A and C, and iron
Makes 6 cups salad total
Serves 4 (1½ cups salad, 4 ounces asparagus, and ½ cup nectarine slices per serving)
SERVE WITH
1 pound fresh asparagus (about 20 spears), cooked 2 minutes, cooled under cold water, and served as a salad bed
Calories 20; total fat 0g (saturated fat 0g); protein 2g; carbohydrates 4g; fiber 2g; cholesterol 0mg; sodium 0mg; vitamin A 15%; vitamin C 10%; calcium 2%; iron 10%
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%
Mozzarella and Bean Salad
with Tortilla Chips, Sour Cream, and Baby Carrots
Calories 350; total fat 12g (saturated fat 4.5g); protein 16g; carbohydrates 47g; fiber 8g; cholesterol 20mg; sodium 1,020mg; vitamin A 180%; vitamin C 80%; calcium 35%; iron 15%
1½ cups (8 ounces) sweet grape tomatoes, halved
1 15-ounce can black beans, rinsed and drained
4 ounces mozzarella cheese, cut into ¼-inch cubes
½ medium green bell pepper, chopped fine (½ cup)
⅓ cup finely chopped onion
¼ cup chopped fresh cilantro
3 tablespoons fat-free Italian salad dressing
2 tablespoons lime juice or to taste
1/8 teaspoon salt
Combine all the ingredients in a medium bowl and toss gently yet thoroughly until well blended. Add more lime juice, if desired.
Calories 170; total fat 7g (saturated fat 2g); protein 25g; carbohydrates 0g; fiber 0g; cholesterol 70mg; sodium 230mg; vitamin A 0%; vitamin C 2%; calcium 2%; iron 6%
TIME-SHAVER TIP: To save time, use reduced-fat cheese "crumbles" instead of cutting the cheese into small cubes.
Excellent source of fiber, vitamins A and C, and calcium
Good source of iron
Makes 4 cups salad total Serves 4 (1 cup salad, 1 ounce chips, 2 tablespoons sour cream, and 6 baby carrots per serving)
SERVE WITH
4 ounces low-fat tortilla chips and ½ cup fat-free sour cream
Calories 160; total fat 4.5g (saturated fat 1g); protein 4g; carbohydrates 26g; fiber 2g; cholesterol 5mg; sodium 310mg; vitamin A 4%; vitamin C 0%; calcium 10%; iron 2%
½ pound baby carrots (about 24 total)
Calories 20; total fat 0g (saturated fat 0g); protein 0g; carbohydrates 5g; fiber 1g; cholesterol 0mg; sodium 45mg; vitamin A 160%; vitamin C 8%; calcium 2%; iron 2%
Chef's Chopped Salad
with Cracked Pepper Water Crackers, Sharp Cheddar Cheese, and Fresh Strawberries
Calories 350; total fat 10g (saturated fat 5g); protein 22g; carbohydrates 44g; fiber 8g; cholesterol 140mg; sodium 1,040mg; vitamin A 60%; vitamin C 160%; calcium 30%; iron 15%
2 slices reduced-calorie whole-wheat bread, cut into ½-inch cubes
½ cup fat-free ranch dressing
2 medium garlic cloves, minced
5 cups packed chopped romaine lettuce
¾ cup (3 ounces) turkey ham, sliced thin and chopped
½ medium cucumber, peeled and chopped (1 cup)
½ cup frozen green peas, thawed
4 large hard-boiled eggs, 2 yolks discarded, chopped
Preheat the oven to 350°F.
Place the bread cubes on a cookie sheet in a single layer and bake 8 minutes or until lightly golden. Cool completely.
Meanwhile, in a small bowl, stir together the ranch dressing and garlic; set aside.
Combine the lettuce, ham, cucumber, and peas in a large bowl. Add the salad dressing mixture and toss gently yet thoroughly to coat completely. Add the bread cubes and chopped egg; toss gently.
Calories 170; total fat 4g (saturated fat 1g); protein 12g; carbohydrates 21g; fiber 4g; cholesterol 120mg; sodium 710mg; vitamin A 50%; vitamin C 20%; calcium 6%; iron 10%
TIME-SHAVER TIP: When a recipe calls for minced fresh garlic, reach for a garlic press. They're easy to use and easy to clean, and you don't have to pull out a cutting board.
Excellent source of fiber, vitamins A and C, and calcium Good source of iron
Makes about 8 cups salad total
Serves 4 (about 2 cups salad, 5 crackers, 1 ounce cheese, and 1 cup berries per serving)
SERVE WITH
20 cracked pepper water crackers and 4 ounces reduced-fat sharp cheddar cheese, sliced thin
Calories 130; total fat 6g (saturated fat 4g); protein 8g; carbohydrates 11g; fiber 1g; cholesterol 20mg; sodium 330mg; vitamin A 6%; vitamin C 0%; calcium 20%; iron 2%
4 cups fresh whole strawberries
Calories 45; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 11g; fiber 3g; cholesterol 0mg; sodium 0mg; vitamin A 0%; vitamin C 140%; calcium 2%; iron 4%
Chicken–Goat Cheese Spinach Salad and Raspberry Dressing
with Fresh Strawberries and Cinnamon Crisps
Calories 350; total fat 12g (saturated fat 4g); protein 23g; carbohydrates 39g; fiber 5g; cholesterol 50mg; sodium 310mg; vitamin A 35%; vitamin C 80%; calcium 15%; iron 20%
3/4 cup fat-free raspberry salad dressing
2 teaspoons grated gingerroot or grated orange rind
6 cups (12 ounces) packed baby spinach
1½ cups (½ pound) cooked diced chicken breast
2 ounces goat cheese, cut into small pieces
¼ cup (1 ounce) sliced almonds, toasted
½ medium red onion, sliced thin (½ cup)
Combine the salad dressing and ginger in a small bowl; whisk until well blended. Place the spinach on the bottom of a serving platter or four individual dinner plates, and top with the chicken and onion. Spoon the dressing evenly over all and top with the cheese and almonds.
Calories 250; total fat 9g (saturated fat 3.5g); protein 21g; carbohydrates 21g; fiber 3g; cholesterol 50mg; sodium 240mg; vitamin A 35%; vitamin C 15%; calcium 10%; iron 15%
COOK'S NOTE: The addition of ginger or orange rind gives an extra punch of fresh flavor to this popular salad.
Excellent source of fiber, vitamins A and C, and iron
Good source of calcium
Makes about 12 cups salad total
Serves 4 (about 3 cups sal
ad, ½ cup berries, and 5 crisps per serving)
SERVE WITH
2 cups quartered strawberries
Calories 25; total fat 0g (saturated fat 0g); protein 0g; carbohydrates 6g; fiber 1g; cholesterol 0mg; sodium 0mg; vitamin A 0%; vitamin C 70%; calcium 2%; iron 2%
20 cinnamon cracker crisps
Calories 80; total fat 2.5g saturated fat 0.5g); protein 1g; carbohydrates 13g; fiber 1g; cholesterol 0mg; sodium 70mg; vitamin A 0%; vitamin C 0%; calcium 2%; iron 4%
Flash-Fix Crunchy Tortilla Rounds
with Celery and Frozen Sweet Grapes
Calories 350; total fat 10g (saturated fat 4.5g); protein 22g; carbohydrates 49g; fiber 6g; cholesterol 50mg; sodium 600mg; vitamin A 15%; vitamin C 35%; calcium 30%; iron 10%
8 soft soft corn tortillas
½ pound extra-lean ground beef
½ teaspoon salt
½ teaspoon ground cumin
¾ cup (3 ounces) reduced-fat sharp cheddar cheese, shredded
2 medium jalapeño peppers, seeded and chopped fine
1 medium tomato, seeded and chopped (1 cup)
½ cup fat-free sour cream
¼ cup chopped fresh cilantro, optional
Line an oven rack with foil and preheat the oven to 425°F.
Place the tortillas on the foil, and bake 9 minutes or until beginning to brown lightly.
Meanwhile, cook the beef with the salt and cumin in a large nonstick skillet over medium-high heat.
Remove the tortillas from the oven, and top with the cheese, pepper, beef mixture, and tomato. Return to the oven, turn the oven off, and let stand until cheese melts, about 2 minutes.
Top with the sour cream and cilantro.
Calories 280; total fat 9g (saturated fat 4.5g); protein 21g; carbohydrates 30g; fiber 4g; cholesterol 50mg; sodium 550mg; vitamin A 15%; vitamin C 10%; calcium 25%; iron 10%
COOK'S NOTE: Be sure to place the tortillas on foil or they will burn.
Excellent source of fiber, vitamin C, and calcium
Good source of vitamin A and iron
Makes 8 tortilla rounds total
Serves 4 (2 tortilla rounds, 3 celery pieces, and 1 cup grapes per serving)
SERVE WITH
4 medium celery stalks, trimmed and cut into 3 pieces each
Calories 10; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 2g; fiber 1g; cholesterol 0mg; sodium 50mg; vitamin A 2%; vitamin C 8%; calcium 2%; iron 2%
4 cups frozen seedless green or red grapes
Calories 60; total fat 0.5g (saturated fat 0g); protein 1g; carbohydrates 16g; fiber 1g; cholesterol 0mg; sodium 0mg; vitamin A 2%; vitamin C 15%; calcium 2%; iron 2%
Salsa Verde Pork Tortilla Flats
with Diced Mango
Calories 350; total fat 7g (saturated fat 2.5g); protein 30g; carbohydrates 46g; fiber 4g; cholesterol 75mg; sodium 520mg; vitamin A 25%; vitamin C 60%; calcium 10%; iron 10%
4 boneless pork chops, trimmed of fat (1 pound total)
½ teaspoon ground cumin
¼ teaspoon salt
4 medium green onions, chopped coarse (about ¾ cup)
4 whole-wheat flour tortillas, warmed
2 cups shredded lettuce
½ cup salsa verde
½ cup fat-free sour cream
¼ cup chopped fresh cilantro, optional
1 medium lime, quartered
Sprinkle one side of the pork with the cumin and salt; set aside on a separate plate.
Heat a large nonstick skillet over medium-high heat until hot, and coat the skillet with cooking spray. Add the pork and cook 4 minutes on each side or until barely pink in the center; place on a cutting board. Coat any pan residue in the skillet with cooking spray. Add the onion in a single layer, coat it with cooking spray, cook 2 minutes, turn, and cook another 2 minutes or until beginning to brown. Set aside on the cutting board. Slice the pork into thin strips.
To assemble, place the tortillas on four individual dinner plates and top each with equal amounts (in order) of lettuce, salsa verde, sour cream, cilantro, and pork. Squeeze lime juice evenly over all and top with green onions. Serve open face.
Calories 280; total fat 7g (saturated fat 2.5g); protein 30g; carbohydrates 29g; fiber 3g; cholesterol 75mg; sodium 510mg; vitamin A 10%; vitamin C 8%; calcium 10%; iron 10%
COOK'S NOTE: Salsa verde is green salsa made from tomatillos, green chilies, and cilantro and can be found where picante sauce and other salsas are sold.
Excellent source of vitamins A and C
Good source of fiber, calcium, and iron
Makes 4 tortilla flats total Serves 4 (1 tortilla flat and ½ cup mango per serving)
SERVE WITH
2 medium mangoes, peeled and diced (2 cups)
Calories 70; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 18g; fiber 2g; cholesterol 0mg; sodium 0mg; vitamin A 15%; vitamin C 50%; calcium 2%; iron 0%
So Sloppy Turkey Joes
with Corn on the Cob and Celery Stalks
Calories 350; total fat 6g (saturated fat 0g); protein 31g; carbohydrates 52g; fiber 8g; cholesterol 35mg; sodium 980mg; vitamin A 15%; vitamin C 70%; calcium 8%; iron 20%
¾ pound 99% fat-free ground turkey breast
1 14.5-ounce can diced tomatoes with onions and peppers, reserving liquid
2 teaspoons Worcestershire sauce
2 tablespoons ketchup
1 cup frozen green bell peppers, thawed
1 teaspoon beef bouillon granules
4 whole-wheat hamburger buns, lightly toasted
Heat a large nonstick skillet over medium-high heat until hot, and coat the skillet with cooking spray. Add the turkey and cook until no longer pink, stirring constantly. Add the remaining ingredients except the buns, reduce heat, cover, and simmer 10 minutes, stirring occasionally.
If time allows, let stand 15 minutes to absorb flavors before serving.
Spoon equal amounts on each of the buns.
Calories 250; total fat 3.5g (saturated fat 0g); protein 26g; carbohydrates 33g; fiber 5g; cholesterol 35mg; sodium 930mg; vitamin A 10%; vitamin C 50%; calcium 6%; iron 15%
Excellent source of fiber, vitamin C, and iron
Good source of vitamin A
Makes 4 sandwiches total Serves 4 (1 sandwich, 1 ear of corn, and 3 celery pieces per serving)
SERVE WITH
4 medium ears of corn, boiled
Calories 90; total fat 2.5g (saturated fat 0g); protein 4g; carbohydrates 16g; fiber 2g; cholesterol 0mg; sodium 0mg; vitamin A 2%; vitamin C 10%; calcium 0%; iron 2%
4 medium celery stalks, trimmed and cut into 3 pieces each
Calories 10; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 2g; fiber 1g; cholesterol 0mg; sodium 50mg; vitamin A 2%; vitamin C 8%; calcium 2%; iron 2%
Smoked Sausage Fryers
with Speed-Baked Sweet Potato Halves
Calories 350; total fat 6g (saturated fat 1.5g); protein 15g; carbohydrates 60g; fiber 8g; cholesterol 25mg; sodium 900mg; vitamin A 440%; vitamin C 90%; calcium 15%; iron 15%
10 ounces smoked turkey sausage
1 medium green bell pepper, chopped (1 cup)
1 medium yellow onion, chopped (1 cup)
¼ cup water
4 whole-wheat hot dog buns, lightly toasted
1 tablespoon plus 1 teaspoon honey mustard
Cut the sausage in half lengthwise. Cut each sausage half in half crosswise, creating four pieces total.
Heat a large nonstick skillet over medium-high heat until hot, and coat the skillet with cooking spray. Add the bell pepper and onion, coat them with cooking spray, and cook 8 minutes or until richly browned, stirring frequently. Add the water and cook 30 seconds or until almost evaporated. Place in a small bowl, cover with foil, and set aside.
Coat the skillet with cooking spray and heat over medium-high heat. Add the sausage and cook 4 minutes or until browned, stirring frequently.
To serve, place a piece of sausage on each of the buns, spoon 1 teaspoon of the honey m
ustard on each, and top with the pepper mixture.
Calories 240; total fat 4g (saturated fat 1g); protein 13g; carbohydrates 36g; fiber 4g; cholesterol 25mg; sodium 830mg; vitamin A 2%; vitamin C 60%; calcium 8%; iron 10%
TIME-SHAVER TIP: The pepper mixture is placed in a small bowl and covered so that it can retain the heat, continue cooking without drying out, and at the same time absorb the smokiness that was created from browning the vegetables in the skillet.
Excellent source of fiber and vitamins A and C
Good source of calcium and iron
Makes 4 sandwiches total Serves 4 (1 sandwich, ½ sweet potato, and 1 teaspoon margarine per serving)
SERVE WITH
2 medium sweet potatoes (12 ounces), pierced, cooked in the microwave on High for 6 to 8 minutes until tender, halved, and topped with 4 teaspoons diet margarine
Calories 120; total fat 1.5g (saturated fat 0g); protein 2g; carbohydrates 24g; fiber 4g; cholesterol 0mg; sodium 70mg; vitamin A 440%; vitamin C 35%; calcium 4%; iron 4%
Ground Beef and Sausage Burgers
with Fresh Broccoli and Cucumber Rounds with Dipping Sauce
Calories 350; total fat 11g (saturated fat 3.5g); protein 28g; carbohydrates 38g; fiber 5g; cholesterol 65mg; sodium 860mg; vitamin A 30%; vitamin C 50%; calcium 10%; iron 15%
¾ pound extra-lean ground beef
¼ pound 50% less-fat bulk pork sausage, such as Jimmy Dean
3 tablespoons steak sauce, such as A.1.
½ teaspoon salt-free steak grilling blend, such as Mrs. Dash
4 whole-wheat hamburger buns
4 teaspoons ketchup
4 thin red onion slices
THE 1,500-Calorie-a-Day Cookbook Page 10