THE 1,500-Calorie-a-Day Cookbook

by Nancy S. Hughes

  3 tablespoons dijonnaise

  4 whole-wheat flour tortillas, warmed

  4 cups (8 ounces) packed romaine lettuce, chopped coarse

  ½ medium red onion, chopped fine (½ cup)

  ½ pound deli roast beef, sliced thin

  1 cup alfalfa sprouts

  ½ cup (2 ounces) blue cheese, crumbled

  Combine the sour cream and dijonnaise in a small bowl and spread equal amounts on each of the four tortillas. Top with equal amounts of the lettuce, onion, beef, and sprouts; sprinkle cheese evenly over all. Serve open face.

  Calories 240; total fat 6g (saturated fat 3g); protein 19g; carbohydrates 32g; fiber 3g; cholesterol 40mg; sodium 870mg; vitamin A 70%; vitamin C 25%; calcium 15%; iron 10%

  COOK'S NOTE: This makes a beautiful open-face salad wrap! A knife and fork works best. No need for rolling; you'll miss out on the layers of flavors if you do.

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

  Good source of iron

  Makes 4 sandwiches total

  Serves 4 (1 sandwich, cup sliced beets, about ½ teaspoon vinegar, and 1 cup orange sections per serving)

  SERVE WITH

  1⅓ cups sliced canned or jarred beets sprinkled with 2 to 3 teaspoons balsamic vinegar

  Calories 25; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 6g; fiber 1g; cholesterol 0mg; sodium 45mg; vitamin A 0%; vitamin C 4%; calcium 0%; iron 2%

  4 cups orange sections

  Calories 80; total fat 0g (saturated fat 0g); protein 2g; carbohydrates 21g; fiber 4g; cholesterol 0mg; sodium 0mg; vitamin A 8%; vitamin C 160%; calcium 8%; iron 2%

  Hummus, Swiss, and Rye Crispbreads

  with Shredded Cabbage–Balsamic Salad and Fresh Plums

  Calories 340; total fat 12g (saturated fat 3g); protein 15g; carbohydrates 50g; fiber 10g; cholesterol 10mg; sodium 700mg; vitamin A 15%; vitamin C 70%; calcium 25%; iron 15%

  ¾ cup prepared hummus

  12 rye crispbreads, such as Wasa

  4 ¾-ounce slices reduced-fat Swiss cheese, cut in 3 strips each

  3 medium plum tomatoes, sliced thin (1½ cups)

  12 pitted kalamata olives, chopped fine

  Spoon 1 tablespoon of the hummus on each of the crispbreads, top with cheese slice and equal amounts of the tomato slices and olives.

  Calories 270; total fat 12g (saturated fat 3g); protein 13g; carbohydrates 31g; fiber 8g; cholesterol 10mg; sodium 460mg; vitamin A 10%; vitamin C 10%; calcium 25%; iron 10%

  COOK'S NOTE: Prepared hummus (generally made from chickpeas) is sold in a wide variety of flavors and can be found near the specialty cheese section in your supermarket. Some may have more fat and sodium than others, so read the labels and compare.

  Excellent source of fiber, vitamin C, and calcium

  Good source of vitamin A and iron

  Makes 12 crispbreads total

  Serves 4 (3 crispbreads, 1 cup salad, 1 tablespoon vinegar, and 1 plum per serving)

  SERVE WITH

  4 cups shredded coleslaw mix topped with ¼ cup balsamic salad dressing

  Calories 35; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 8g; fiber 2g; cholesterol 0mg; sodium 240mg; vitamin A 2%; vitamin C 60%; calcium 4%; iron 2%

  4 medium plums

  Calories 40; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 11g; fiber 1g; cholesterol 0mg; sodium 0mg; vitamin A 4%; vitamin C 6%; calcium 0%; iron 2%

  4

  Dinners

  SEAFOOD

  Fish Fillets in Chunky Creole Sauce

  Buttery Toasted-Almond Fish Fillets

  Fish Fillets and Creamy Lemon-Dijon Sauce

  Roasted Salmon and Fresh Pineapple Salsa

  Shrimp, Sausage, and Bayou Rice

  Black Pepper–Lemon Shrimp

  POULTRY

  Oregano Chicken and Capers

  Buttermilk-Battered Fried Chicken Tenders

  Spicy Lemon-Mustard Chicken

  Creamy Herbed Chicken and Noodles

  Chipotle Chicken-and-Rice Skillet Casserole

  Garlic Chicken and Bok Choy

  Double Cheese–Stuffed Turkey Patties

  Pepperoni-Basil Pasta

  BEEF

  Beef Tenderloin and Sweet Marsala Mushrooms

  Sirloin Steak and Sweet Bourbon Reduction

  Skillet Meatloaf Rounds

  French-Onion Beef and Carrots

  Mexican Green-Chili Skillet Casserole

  PORK

  Thyme-Rubbed Skillet Pork Chops

  Seared Pork Tenderloin and Horseradish-Rosemary Aioli

  Spiced Pork and Dark Cherry–Ginger Salsa

  Pork Chops and Tarragon-Lemon Rice

  Speedy Chimichurri-Style Pork Chops

  Fresh Ginger–Pork Potsticker Bowls

  MEATLESS

  Stuffed Quick-Baked Potatoes, Cheese Sauce, and Broccoli

  Feta, Edamame, and Fresh Herb Penne

  Skillet Rice and Black Beans

  Skillet Garden au Gratin

  Pinto Bean Shepherd's Pie

  Fish Fillets in Chunky Creole Sauce

  with Corn-and-Zucchini Toss and Creamy Country Coleslaw

  Calories 350; total fat 11g (saturated fat 2g); protein 30g; carbohydrates 40g; fiber 6g; cholesterol 50mg; sodium 650mg; vitamin A 25%; vitamin C 140%; calcium 10%; iron 10%

  1 medium celery stalk, sliced thin (½ cup)

  ½ medium yellow onion, chopped fine (½ cup)

  ½ medium green bell pepper, chopped fine (½ cup)

  1 cup (5 ounces) sweet grape tomatoes, quartered

  2 tablespoons diet margarine

  2 tablespoons chopped fresh parsley

  ½ teaspoon Louisiana hot sauce or to taste

  4 snapper fillets or other lean white fish fillets (1 pound total)

  ½ teaspoon salt

  Heat a large nonstick skillet over medium heat until hot, and coat the skillet with cooking spray. Add the celery, onion, and bell pepper; coat them with cooking spray; and cook 6 minutes or until just beginning to brown lightly. Add the tomato and margarine; cook 30 seconds. Stir in the parsley and hot sauce. Place in a small bowl, cover, and set aside.

  Recoat the skillet with cooking spray and place over medium-high heat. Sprinkle the fillets evenly with ¼ teaspoon of the salt and cook 3 minutes; turn and cook 2 minutes or until opaque in the center. Remove from heat. Stir the remaining ¼ teaspoon salt into the tomato mixture and pour over the fish fillets. Cover and let stand 2 minutes to heat slightly and absorb flavors.

  Calories 160; total fat 4g (saturated fat 1g); protein 24g; carbohydrates 5g; fiber 1g; cholesterol 40mg; sodium 420mg; vitamin A 20%; vitamin C 45%; calcium 6%; iron 4%

  COOK'S NOTE: Be sure to use the sweet grape variety of tomatoes for peak flavor and texture.

  Excellent source of fiber and vitamins A and C

  Good source of calcium and iron

  Makes 4 fillets and 1½ cups sauce total

  Serves 4 (3 ounces cooked fish, rounded cup sauce, 1 cup corn mixture, 1 cup coleslaw, and 1 tablespoon dressing per serving)

  SERVE WITH

  3 cups frozen corn (1 pound) steamed with 1 medium zucchini, diced (1 cup)

  Calories 120; total fat 1g (saturated fat 0g); protein 5g; carbohydrates 27g; fiber 3g; cholesterol 0mg; sodium 0mg; vitamin A 6%; vitamin C 35%; calcium 2%; iron 4%

  4 cups coleslaw mix tossed with ¼ cup coleslaw dressing

  Calories 80; total fat 6g (saturated fat 1g); protein 1g; carbohydrates 7g; fiber 2g; cholesterol 10mg; sodium 220mg; vitamin A 2%; vitamin C 60%; calcium 4%; iron 2%

  Buttery Toasted-Almond Fish Fillets

  with Fresh Ginger Rice, Steamed Sugar Snaps, and Apricot Halves

  Calories 350; total fat 12g (saturated fat 2g); protein 28g; carbohydrates 34g; fiber 4g; cholesterol 75mg; sodium 310mg; vitamin A 30%; vitamin C 30%; calcium 6%; iron 15%

  ½ cup (2 ounces) sliced almonds

  1½ tablespoons diet margarine

  1 teaspoon
Worcestershire sauce

  ½ teaspoon grated lemon rind

  ¼ plus 1/8 teaspoon salt

  4 tilapia fillets or other lean white fish fillets (1 pound total)

  ½ teaspoon paprika

  2 tablespoons water

  1 tablespoon lemon juice

  Heat a large nonstick skillet over medium-high heat until hot. Add the almonds and cook 2 to 3 minutes or until beginning to brown lightly, stirring frequently. Remove from heat, and stir in the margarine, Worcestershire sauce, lemon rind, and ¼ teaspoon of the salt; set aside in a separate bowl.

  Sprinkle both sides of the fish evenly with the paprika and remaining teaspoon salt. Heat the skillet over medium heat, add the fish, coat it with cooking spray, and cook 3 to 4 minutes on each side or until opaque in the center. Place the fish on a serving platter.

  Stir the water and lemon juice into the almond mixture, and spoon evenly over the fish.

  Calories 210; total fat 11g (saturated fat 2g); protein 25g; carbohydrates 3g; fiber 1g; cholesterol 75mg; sodium 300mg; vitamin A 4%; vitamin C 2%; calcium 4%; iron 6%

  TIME-SHAVER TIP: Double or triple the amount of almonds toasted and store in ¼-cup quantities in small plastic bags to keep on hand. Toasting nuts brings out their flavor without adding extra fat grams.

  Excellent source of vitamins A and C

  Good source of fiber and iron

  Makes 4 fillets and ½ cup almond mixture total

  Serves 4 (3 ounces cooked fish, 2 tablespoons almond mixture, ½ cup rice, ½ cup sugar snap peas, and ½ cup apricot halves per serving)

  SERVE WITH

  2 cups cooked brown rice tossed with ½ teaspoon grated gingerroot and 1 tablespoon chopped cilantro (or green onion)

  Calories 60; total fat 0.5g (saturated fat 0g); protein 2g; carbohydrates 13g; fiber 1g; cholesterol 0mg; sodium 0mg; vitamin A 0%; vitamin C 0%; calcium 0%; iron 0%

  2 cups sugar snap peas, steamed (10 ounces)

  Calories 25; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 4g; fiber 1g; cholesterol 0mg; sodium 0mg; vitamin A 2%; vitamin C 20%; calcium 2%; iron 6%

  1 16-ounce can apricot halves, drained (2 cups)

  Calories 50; total fat 0g (saturated fat 0g); protein 0g; carbohydrates 14g; fiber 1g; cholesterol 0mg; sodium 10mg; vitamin A 25%; vitamin C 8%; calcium 0%; iron 2%

  Fish Fillets and Creamy Lemon-Dijon Sauce

  with New Potatoes, Sugar Snaps, and Romaine-Crouton Salad

  Calories 350; total fat 12g (saturated fat 2.5g); protein 29g; carbohydrates 33g; fiber 6g; cholesterol 80mg; sodium 690mg; vitamin A 50%; vitamin C 100%; calcium 10%; iron 20%

  2 medium lemons, sliced

  4 fish fillets, such as tilapia, rinsed and patted dry (1 pound total)

  Freshly ground black pepper to taste

  2 tablespoons light mayonnaise

  ⅓ cup fat-free yogurt

  ½ teaspoon dried dill weed

  1 teaspoon Dijon mustard

  1 teaspoon lemon juice

  6 to 8 drops hot pepper sauce or to taste

  1/8 teaspoon salt

  Preheat the oven to 400°F.

  Place the lemon slices in a single layer on the bottom of a 13″ × 9″ baking pan. Arrange the fillets on top. Sprinkle with black pepper, cover, and bake 18 minutes or until opaque in the center.

  Meanwhile, combine the remaining ingredients in a small saucepan and cook over medium-low heat until just warmed, stirring frequently. Do not bring to a boil. Place the fish on a serving platter and spoon sauce evenly over all. Sprinkle with additional black pepper and serve with additional lemon wedges.

  Calories 150; total fat 5g (saturated fat 1g); protein 23g; carbohydrates 3g; fiber 0g; cholesterol 80mg; sodium 210mg; vitamin A 2%; vitamin C 4%; calcium 2%; iron 2%

  COOK'S NOTE: With the wide varieties of croutons on the market, it's easy to get confused. Look for the fat-free variety and those with the lowest sodium content and the highest amount of fiber.

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

  Good source of calcium

  Makes 4 fillets plus ½ cup sauce total

  Serves 4 (3 ounces cooked fish, 2 tablespoons sauce, 4 ounces potatoes, about ½ cup peas, 2 cups salad, 2 tablespoons dressing, and 2 tablespoons croutons per serving)

  SERVE WITH

  1 pound new potatoes, boiled

  Calories 70; total fat 0g (saturated fat 0g); protein 3g; carbohydrates 15g; fiber 2g; cholesterol 0mg; sodium 0mg; vitamin A 0%; vitamin C 45%; calcium 0%; iron 4%

  2 cups sugar snap peas (10 ounces), steamed and tossed with 1 tablespoon diet margarine

  Calories 40; total fat 1g (saturated fat 0g); protein 2g; carbohydrates 5g; fiber 2g; cholesterol 0mg; sodium 25mg; vitamin A 4%; vitamin C 25%; calcium 4%; iron 8%

  1 10-ounce package (5 cups packed) torn romaine lettuce tossed with ½ cup reduced-fat salad dressing and ½ cup fat-free croutons

  Calories 90; total fat 5g (saturated fat 1g); protein 2g; carbohydrates 10g; fiber 2g; cholesterol 0mg; sodium 460mg; vitamin A 45%; vitamin C 20%; calcium 4%; iron 6%

  Roasted Salmon and Fresh Pineapple Salsa

  with Sautéed Red Pepper and Black Beans with Lime, and Warm Corn Tortillas

  Calories 350; total fat 14g (saturated fat 2.5g); protein 28g; carbohydrates 28g; fiber 7g; cholesterol 65mg; sodium 440mg; vitamin A 20%; vitamin C 120%; calcium 6%; iron 15%

  4 salmon fillets, skinned, rinsed, and patted dry (1 pound total)

  2 medium garlic cloves, halved crosswise

  ½ teaspoon dried thyme leaves

  ¼ teaspoon salt

  1 cup finely chopped fresh pineapple

  1 jalapeño pepper, seeded and chopped fine, or dried pepper flakes

  2 tablespoons finely chopped red onion

  2 tablespoons chopped mint

  1 teaspoon grated gingerroot

  Preheat the oven to 350°F.

  Rub both sides of the fillets evenly with the garlic halves, and place the fish on a foil-lined baking sheet. Sprinkle evenly with the thyme and salt; bake 20 minutes or until opaque in the center.

  Meanwhile, in a small bowl, combine the remaining ingredients and let stand 10 minutes to allow flavors to blend. Serve alongside the salmon.

  Calories 230; total fat 12g (saturated fat 2.5g); protein 23g; carbohydrates 6g; fiber 1g; cholesterol 65mg; sodium 210mg; vitamin A 2%; vitamin C 35%; calcium 2%; iron 4%

  TIME-SHAVER TIP: Be sure to line the baking sheet with foil. It saves time on cleanup and prevents sticking.

  Excellent source of fiber and vitamins A and C

  Good source of iron

  Makes 4 fillets and 1 cup fruit salsa total

  Serves 4 (3 ounces cooked fish, ¼ cup salsa, ½ cup bean mixture, and 1 tortilla per serving)

  SERVE WITH

  1 medium red pepper, sliced (1 cup), sautéed, tossed with 1 15-ounce can rinsed black beans, and drizzled with the juice of 1 medium lime

  Calories 70; total fat 0.5g (saturated fat 0g); protein 4g; carbohydrates 12g; fiber 4g; cholesterol 0mg; sodium 220mg; vitamin A 20%; vitamin C 90%; calcium 2%; iron 8%

  4 soft soft corn tortillas, warmed

  Calories 60; total fat 0.5g (saturated fat 0g); protein 1g; carbohydrates 12g; fiber 2g; cholesterol 0mg; sodium 10mg; vitamin A 0%; vitamin C 0%; calcium 2%; iron 2%

  Shrimp, Sausage, and Bayou Rice

  with Steamed Broccoli, Red Wine Vinaigrette on Shredded Cabbage, and Fresh Garlic-Rubbed French Bread Slices

  Calories 350; total fat 4.5g (saturated fat 1g); protein 25g; carbohydrates 53g; fiber 6g; cholesterol 100mg; sodium 1,080mg; vitamin A 60%; vitamin C 200%; calcium 15%; iron 20%

  12 ounces frozen pepper stir-fry

  1½ cups water

  6 ounces smoked turkey sausage, sliced thin

  1 cup dry quick-cooking brown rice

  ½ pound raw shrimp, peeled

  ½ cup chipotle or medium picante sauce

  ¾ to 1 teaspoon sugar

  Louisiana hot sauc
e to taste

  Combine the pepper stir-fry and water in a blender and puree until smooth; set aside.

  Heat a large skillet over medium-high heat until hot, and coat the skillet with cooking spray. Add the sausage, coat it with cooking spray, and cook 5 minutes or until browned, stirring frequently. Set aside on a separate plate. Add the pureed mixture and rice to the pan residue; stir until the brown residue is released from the bottom of the skillet. Bring to a boil over medium-high heat; reduce heat, cover, and simmer 12 minutes or until the liquid is absorbed.

  Stir in the shrimp, chipotle, and sausage; cook 5 minutes or until the shrimp are opaque in the center, stirring occasionally. Remove from heat, stir in the sugar, and let stand 5 minutes to absorb flavors. Serve with hot sauce.

  Calories 230; total fat 3g (saturated fat 0.5g); protein 20g; carbohydrates 29g; fiber 2g; cholesterol 100mg; sodium 690mg; vitamin A 10%; vitamin C 30%; calcium 4%; iron 10%

  COOK'S NOTE: The sugar added does not make the dish sweeter, but it softens the flavors to help them blend together without adding more fat.

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

  Good source of calcium

  Makes 5 cups sausage mixture total

  Serves 4 (1¼ cups sausage mixture, 1 cup broccoli, 1 cup cabbage salad, 1 tablesppon vinaigrette, and 1 slice bread per serving)

  SERVE WITH

  4 cups broccoli florets, steamed (10 ounces)

  Calories 20; total fat 0g (saturated fat 0g); protein 2g; carbohydrates 4g; fiber 2g; cholesterol 0mg; sodium 20mg; vitamin A 45%; vitamin C 110%; calcium 4%; iron 4%