THE 1,500-Calorie-a-Day Cookbook
Page 11
4 romaine or red lettuce leaves
Preheat the broiler.
Combine the ground beef, sausage, and steak sauce in a medium bowl, being careful not to overwork the meat. Shape into four patties and sprinkle evenly with the grilling blend. Place on a broiler rack and pan, and broil at least 4 inches from heat source, 5 minutes on each side. Remove from the broiler.
Place the cut side of buns under the broiler, watching closely so they do not burn. Place the beef patties on the buns with ketchup, onion, and lettuce.
Calories 300; total fat 11g (saturated fat 3.5g); protein 25g; carbohydrates 27g; fiber 4g; cholesterol 65mg; sodium 670mg; vitamin A 10%; vitamin C 4%; calcium 6%; iron 15%
COOK'S NOTE: The small amount of pork sausage imparts a subtle yet hearty flavor to the burgers. This also helps to add seasoning without using a lot of ingredients.
Excellent source of fiber and vitamins A and C
Good source of calcium and iron
Makes 4 burgers total
Serves 4 (1 burger, about cup raw vegetables, and 2 tablespoons dipping sauce per serving)
SERVE WITH
1½ cups broccoli florets and ½ medium cucumber, peeled and sliced (1 cup), with ¼ cup fat-free creamy salad dressing mixed with ¼ cup fat-free sour cream
Calories 50; total fat 0g (saturated fat 0g); protein 2g; carbohydrates 10g; fiber 1g; cholesterol 0mg; sodium 200mg; vitamin A 20%; vitamin C 45%; calcium 4%; iron 2%
Easy Provolone, Basil, and Kalamata Paninis
with Red Bell Pepper Strips, Star Fruit, and Frozen Fruit Pops
Calories 350; total fat 10g (saturated fat 3g); protein 13g; carbohydrates 51g; fiber 7g; cholesterol 10mg; sodium 890mg; vitamin A 80%; vitamin C 360%; calcium 25%; iron 15%
8 ounces sourdough or Tuscan-style bread, cut into 8 slices
2 tablespoons plus 2 teaspoons fat-free Italian salad dressing
4 1-ounce slices reduced-fat provolone cheese
4 medium plum tomatoes, sliced (2 cups)
16 fresh basil leaves
1 cup (2 ounces) packed baby spinach or regular spinach, chopped coarse
16 pitted kalamata olives, chopped
Lightly spray one side of each of the bread slices with cooking spray. Turn the slices over and spoon 1 teaspoon of the salad dressing on each. Top four bread slices with a cheese slice and equal amounts of the tomato, basil, spinach, and olives. Top with the other four bread slices, salad dressing side down.
Heat a large nonstick skillet over medium heat until hot, and coat the skillet with cooking spray. Add the sandwiches and cook 1½ to 2 minutes or until lightly golden, turn, and reduce heat to medium low. (Add weight to the sandwiches by covering them with a sheet of foil and topping with a dinner plate and a couple of cans of soup or vegetables.) Cook 2 minutes or until browned on the bottom. Remove from heat and let stand, covered, 2 minutes.
Calories 270; total fat 9g (saturated fat 3g); protein 11g; carbohydrates 35g; fiber 3g; cholesterol 10mg; sodium 880mg; vitamin A 25%; vitamin C 15%; calcium 20%; iron 10%
Excellent source of fiber, vitamins A and C, and calcium
Good source of iron
Makes 4 sandwiches total
Serves 4 (1 sandwich, ½ cup bell pepper slices, 1 cup star fruit slices, and 2 fruit pops per serving)
SERVE WITH
2 medium red bell peppers, cut into thin strips (2 cups)
Calories 20; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 5g; fiber 2g; cholesterol 0mg; sodium 0mg; vitamin A 50%; vitamin C 270%; calcium 0%; iron 2%
4 medium star fruit, sliced (4 cups)
Calories 30; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 6g; fiber 3g; cholesterol 0mg; sodium 0mg; vitamin A 2%; vitamin C 50%; calcium 0%; iron 0%
8 sugar-free frozen fruit pops
Calories 35; total fat 0g (saturated fat 0g); protein 0g; carbohydrates 6g; fiber 0g; cholesterol 0mg; sodium 5mg; vitamin A 0%; vitamin C 20%; calcium 0%; iron 0%
Spring Greens and Swiss Chicken on English Muffins
with Cinnamon-Sugared Apple Slices
Calories 350; total fat 8g (saturated fat 2.5g); protein 37g; carbohydrates 31g; fiber 4g; cholesterol 80mg; sodium 480mg; vitamin A 10%; vitamin C 15%; calcium 25%; iron 8%
¼ cup honey mustard
1½ tablespoons diet mayonnaise
4 boneless, skinless chicken breast halves (1 pound total), flattened to ¼-inch thickness
Freshly ground black pepper to taste
¼ teaspoon salt
4 1-ounce slices reduced-fat Swiss cheese
2 whole-wheat English muffins, halved
¼ cup thinly sliced red onion 2 cups (4 ounces) packed spring greens
Combine the mustard and mayonnaise in a small bowl and set aside.
Sprinkle both sides of the chicken pieces with the pepper and salt. Heat a nonstick skillet over medium-high heat until hot, and coat the skillet with cooking spray. Cook the chicken 2 to 3 minutes on each side or until no longer pink in the center. Remove from heat, top each chicken piece with a cheese slice, cover, and let stand 1 minute to allow the cheese to melt slightly.
Meanwhile, toast the muffins and spread equal amounts of the mustard mixture on each muffin half. Top the muffin halves with equal amounts of the onion and greens. Top each with the chicken and cheese.
Calories 310; total fat 8g (saturated fat 2.5g); protein 37g; carbohydrates 19g; fiber 2g; cholesterol 80mg; sodium 480mg; vitamin A 10%; vitamin C 8%; calcium 25%; iron 8%
TIME-SHAVER TIP: To flatten chicken quickly, place all four pieces on a large sheet of plastic wrap, cover with another sheet, and use a meat mallet or the bottom of a heavy bottle to pound to a ¼-inch thickness. This makes for easy cleanup too!
Excellent source of calcium
Good source of fiber and vitamins A and C
Makes 4 open-face sandwiches total
Serves 4 (1 sandwich, ¾ cup apple slices, and ½ teaspoon cinnamon sugar per serving)
SERVE WITH
3 medium apples, sliced (3 cups), sprinkled with 2 teaspoons cinnamon sugar
Calories 45; total fat 0g (saturated fat 0g); protein 0g; carbohydrates 12g; fiber 1g; cholesterol 0mg; sodium 0mg; vitamin A 0%; vitamin C 6%; calcium 0%; iron 0%
Grilled Ham, Onion, and Rye
with Baked Potato Chips, Celery Sticks, and Watermelon
Calories 350; total fat 7g (saturated fat 2.5g); protein 20g; carbohydrates 59g; fiber 9g; cholesterol 25mg; sodium 820mg; vitamin A 30%; vitamin C 60%; calcium 30%; iron 15%
8 slices reduced-calorie rye bread
2 tablespoons plus 2 teaspoons dijonnaise
4 1-ounce slices reduced-fat Swiss cheese
¼ pound turkey ham, sliced thin
8 medium green onions (white part only), chopped fine (½ cup)
Lightly spray one side of each of the bread slices with cooking spray. Turn the slices over and spoon 1 teaspoon of the dijonnaise on each. Top four bread slices with a cheese slice and equal amounts of the turkey and onion. Top with the other four bread slices, dijonnaise side down.
Heat a large nonstick skillet over medium heat until hot, and coat skillet with cooking spray. Add the sandwiches and cook 3 minutes or until golden brown. Coat the bread with cooking spray, turn, and cook 2 to 3 minutes or until browned on the bottom.
Remove from heat and let stand, covered, 2 minutes.
Calories 190; total fat 6g (saturated fat 2.5g); protein 16g; carbohydrates 22g; fiber 6g; cholesterol 25mg; sodium 580mg; vitamin A 6%; vitamin C 4%; calcium 25%; iron 10%
TIME-SHAVER TIP: Turkey ham is often sold in one piece or sliced. If you buy it in one piece, have the butcher slice it thin for you. When you get home, separate it into smaller quantities and store it in small freezer bags. Pop them into the freezer and pull them out as you need them.
Excellent source of fiber, vitamins A and C, and calcium
Good source of iron
Makes 4 sandwiches total Serves 4 (1 sandwich, 1 ounce chips, 3 ce
lery pieces, and 1½ cups water-melon cubes per serving)
SERVE WITH
4 ounces baked fat-free potato chips
Calories 80; total fat 0g (saturated fat 0g); protein 2g; carbohydrates 17g; fiber 1g; cholesterol 0mg; sodium 180mg; vitamin A 0%; vitamin C 15%; 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%
6 cups watermelon cubes
Calories 70; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 17g; fiber 1g; cholesterol 0mg; sodium 0mg; vitamin A 25%; vitamin C 30%; calcium 2%; iron 4%
Country Herbed-Cheese Crostini
with Grapefruit Sections and Baby Carrots
Calories 350; total fat 7g (saturated fat 3.5g); protein 15g; carbohydrates 59g; fiber 6g; cholesterol 35mg; sodium 920mg; vitamin A 360%; vitamin C 130%; calcium 20%; iron 20%
8 ounces French country bread or sourdough bread, cut in 4 slices
½ cup (4 ounces) light garlic and herb cream cheese spread, such as Alouette
16 small fresh basil leaves
1 medium tomato, sliced thin (1 cup)
2 cups (4 ounces) packed spring greens
¼ pound oven-roasted deli turkey, sliced thin
Place the bread slices on a baking sheet and place in a cold oven. Set the oven for 350°F. Turn the bread after 4 minutes. When the oven reaches 350°F (about 8 minutes total), turn it off, remove the bread, and cool completely.
Top each slice with equal amounts of (in order) the cheese spread, basil, tomato slices, greens, and turkey. Serve open face; cut in half, if desired.
Calories 260; total fat 7g (saturated fat 3.5g); protein 13g; carbohydrates 35g; fiber 2g; cholesterol 35mg; sodium 830mg; vitamin A 20%; vitamin C 15%; calcium 15%; iron 10%
TIME-SHAVER TIP: Placing the bread in the oven while it is heating allows the bread to "slow toast," making it crispy without overbrowning or having to wait the extra minutes for the oven to heat up.
Excellent source of fiber, vitamins A and C, calcium, and iron
Makes 4 open-face sandwiches total Serves 4 (1 sandwich, ¾ cup grapefruit sections, and about 10 baby carrots per serving)
SERVE WITH
3 cups pink grapefruit sections
Calories 60; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 14g; fiber 2g; cholesterol 0mg; sodium 0mg; vitamin A 30%; vitamin C 100%; calcium 2%; iron 0%
1 pound baby carrots (about 40 total)
Calories 40; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 9g; fiber 2g; cholesterol 0mg; sodium 90mg; vitamin A 310%; vitamin C 15%; calcium 4%; iron 4%
Lemon Vinaigrette Greens on Italian Bread
with Sweet Grape Tomatoes and Pineapple Spears
Calories 350; total fat 11g (saturated fat 2g); protein 11g; carbohydrates 53g; fiber 7g; cholesterol 0mg; sodium 580mg; vitamin A 25%; vitamin C 35%; calcium 10%; iron 20%
6 ounces Italian bread, cut into 8 slices, lightly toasted, and cooled
2 medium garlic cloves, halved crosswise
4 cups (8 ounces) packed spring greens
1 15.5-ounce can navy beans, rinsed and drained
¼ cup finely chopped red onion
2 tablespoons chopped fresh basil 2 tablespoons plus 2 teaspoons extra-virgin olive oil
1 tablespoon plus 1 teaspoon lemon juice or cider vinegar
Rub the toasted bread lightly with garlic. Top each serving with equal amounts of the greens, beans, onion, and basil. Spoon 2 teaspoons of the oil and 1 teaspoon of the lemon juice over each serving.
Calories 290; total fat 11g (saturated fat 2g); protein 10g; carbohydrates 38g; fiber 6g; cholesterol 0mg; sodium 570mg; vitamin A 15%; vitamin C 10%; calcium 8%; iron 15%
COOK'S TIP: Don't skip the garlic-rubbing step. The garlic provides an extra layer of flavor.
Excellent source of fiber, vitamins A and C, and iron
Good source of calcium
Makes 8 open-face sandwiches total
Serves 4 (2 sandwiches, ½ cup sweet grape tomatoes, and 3 pineapple spears per serving)
SERVE WITH
2 cups sweet grape tomatoes (10 ounces)
Calories 15; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 3g; fiber 1g; cholesterol 0mg; sodium 0mg; vitamin A 10%; vitamin C 15%; calcium 0%; iron 2%
12 canned pineapple spears
Calories 45; total fat 0g (saturated fat 0g); protein 0g; carbohydrates 12g; fiber 1g; cholesterol 0mg; sodium 0mg; vitamin A 0%; vitamin C 10%; calcium 2%; iron 2%
Avocado, Feta, and Sprout Pitas
with Clam Chowder and Blueberry-Honeydew Cups
Calories 350; total fat 11g (saturated fat 3.5g); protein 18g; carbohydrates 51g; fiber 9g; cholesterol 20mg; sodium 1,360mg; vitamin A 15%; vitamin C 60%; calcium 15%; iron 15%
1 cup (8 ounces) nonfat plain yogurt
¼ cup finely chopped red onion
1 teaspoon dried dill weed
¼ teaspoon salt
½ medium cucumber, peeled and chopped (1 cup)
1 ripe medium avocado, peeled, seeded, and chopped (1 cup)
1 cup (4 ounces) crumbled reduced-fat feta
2 whole-wheat pitas, halved and warmed
2 cups (4 ounces) alfalfa sprouts or packed spring greens
Stir together the yogurt, onion, dill, and salt in a small bowl and set aside. Combine the cucumber, avocado, and feta in another small bowl and toss gently.
To assemble, fill each pita half with equal amounts of the sprouts, top with the cucumber mixture, and spoon the yogurt mixture evenly over all.
Calories 200; total fat 9g (saturated fat 3g); protein 12g; carbohydrates 23g; fiber 5g; cholesterol 10mg; sodium 670mg; vitamin A 15%; vitamin C 15%; calcium 15%; iron 6%
TIME-SHAVER TIP: There's a wide variety of reduced-fat, reduced-sodium soups on the market now. Keep them on hand, in your pantry or even in your desk drawer, to fall back on when a cup of hot soup is needed (and to save you from a fast-food line).
Excellent source of fiber and vitamin C
Good source of vitamin A, calcium, and iron
Makes 4 stuffed pita halves total
Serves 4 (1 pita half, about ¾ cup soup, 1 cup diced honeydew, and ¼ cup blueberries per serving)
SERVE WITH
3 cups reduced-fat clam chowder
Calories 80; total fat 1g (saturated fat 0g); protein 5g; carbohydrates 11g; fiber 2g; cholesterol 10mg; sodium 670mg; vitamin A 2%; vitamin C 0%; calcium 0%; iron 6%
4 cups diced honeydew sprinkled with 1 cup fresh blueberries
Calories 70; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 17g; fiber 2g; cholesterol 0mg; sodium 25mg; vitamin A 2%; vitamin C 45%; calcium 0%; iron 2%
Chicken-Almond Hoisin Wraps
with Scallioned Soup, Sesame Seed Rice Crackers, and Dried Apricots
Calories 350; total fat 12g (saturated fat 1g); protein 19g; carbohydrates 42g; fiber 6g; cholesterol 30mg; sodium 900mg; vitamin A 70%; vitamin C 150%; calcium 10%; iron 15%
3 tablespoons hoisin sauce
½ teaspoon grated orange rind
⅓ cup orange juice
⅛ teaspoon dried pepper flakes
3 cups shredded coleslaw with carrots
1 medium red bell pepper, chopped (1 cup)
1 cup (5 ounces) cooked diced chicken breast
¾ cup (3 ounces) slivered almonds, toasted
12 Boston or Bibb or green-leaf lettuce leaves
Stir together the hoisin sauce, orange rind, juice, and pepper flakes in a small bowl and set aside.
Combine the coleslaw, bell pepper, chicken, and almonds in a medium bowl and toss to blend. Drizzle filling with hoisin mixture. Spoon equal amounts into each of the 12 lettuce leaves and wrap.
Calories 240; total fat 12g (saturated fat 1g); protein 17g; carbohydrates 18g; fiber 4g; cholesterol 30mg; sodium 450
mg; vitamin A 50%; vitamin C 150%; calcium 10%; iron 10%
COOK'S NOTE: Be sure to use slivered almonds, not the sliced variety, in this recipe for a definitely crunchy texture.
TIME-SHAVER TIP: This is fun to serve when entertaining. Fill the wraps, but place them open on a large serving platter so everyone can wrap up their own.
Excellent source of fiber and vitamins A and C
Good source of calcium and iron
Makes 12 wraps total
Serves 4 (3 wraps, about ¾ cup soup, 6 crackers, and 6 apricot halves per serving)
SERVE WITH
3 cups reduced-sodium chicken broth, heated and mixed with 4 medium green onions, chopped (½ cup), and 1 teaspoon light soy sauce
Calories 10; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 1g; fiber 1g; cholesterol 0mg; sodium 390mg; vitamin A 2%; vitamin C 4%; calcium 2%; iron 0%
24 sesame seed rice wafer crackers
Calories 45; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 9g; fiber 0g; cholesterol 0mg; sodium 60mg; vitamin A 0%; vitamin C 0%; calcium 0%; iron 0%
24 dried apricot halves
Calories 50; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 13g; fiber 2g; cholesterol 0mg; sodium 0mg; vitamin A 15%; vitamin C 0%; calcium 2%; iron 4%
Unwrapped Roast Beef and Blue Cheese Wraps
with Balsamic-Splashed Beet Slices and Fresh Orange Sections
Calories 350; total fat 6g (saturated fat 3g); protein 22g; carbohydrates 60g; fiber 9g; cholesterol 40mg; sodium 910mg; vitamin A 80%; vitamin C 190%; calcium 25%; iron 15%
½ cup fat-free sour cream