4 cups shredded cabbage tossed with ¼ cup fat-free red wine vinegar salad dressing
Calories 25; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 5g; fiber 2g; cholesterol 0mg; sodium 220mg; vitamin A 2%; vitamin C 60%; calcium 4%; iron 2%
4 ounces French bread, cut into 4 slices, lightly toasted, and rubbed with fresh garlic halves
Calories 70; total fat 1g (saturated fat 1g); protein 2g; carbohydrates 15g; fiber 1g; cholesterol 0mg; sodium 150mg; vitamin A 0%; vitamin C 0%; calcium 4%; iron 4%
Black Pepper–Lemon Shrimp
with Tender New Potatoes, Asparagus Spears, and Tomatoes with Creamy Onion Topping
Calories 350; total fat 7g (saturated fat 1.5g); protein 35g; carbohydrates 35g; fiber 6g; cholesterol 215mg; sodium 590mg; vitamin A 40%; vitamin C 90%; calcium 15%; iron 30%
2 teaspoons grated lemon rind
¼ cup lemon juice
3 medium garlic cloves, minced
1 teaspoon seafood seasoning, such as Old Bay
½ teaspoon coarsely ground black pepper
1/8 teaspoon cayenne, optional
1¼ pounds raw shrimp, peeled, rinsed, and patted dry
1 to 1½ teaspoons Worcestershire sauce
¼ cup diet margarine
2 tablespoons chopped fresh parsley
Preheat the oven to 425°F.
Combine the lemon rind, lemon juice, garlic, seafood seasoning, black pepper, and cayenne in a small bowl and stir until well blended.
Place the shrimp in a 13″× 9″ baking pan in a single layer; pour the lemon mixture evenly over all. Bake 8 minutes or until the shrimp are opaque in the center. Pour the pan drippings into a small saucepan with the Worcestershire sauce. Bring to a boil over high heat and boil 30 to 45 seconds or until slightly reduced. Remove from heat, stir in the margarine until just melted, and spoon over the shrimp. Sprinkle evenly with the parsley.
Calories 200; total fat 7g (saturated fat 1.5g); protein 29g; carbohydrates 4g; fiber 0g; cholesterol 215mg; sodium 480mg; vitamin A 15%; vitamin C 15%; calcium 8%; iron 20%
COOK'S NOTE: You can serve the shrimp mixture as is or spoon it over the asparagus and potatoes.
Excellent source of fiber, vitamins A and C, and iron
Good source of calcium
Makes about 3 cups cooked shrimp plus ½ cup sauce total
Serves 4 (¾ cup shrimp, 2 tablespoons sauce, 4 ounces potatoes, 4 ounces asparagus, 3 to 4 tomato slices, and about 2 tablespoons dressing per serving)
SERVE WITH
1 pound new potatoes, boiled
Calories 80; total fat 0g (saturated fat 0g); protein 2g; carbohydrates 18g; fiber 2g; cholesterol 0mg; sodium 5mg; vitamin A 0%; vitamin C 35%; calcium 2%; iron 4%
1 pound asparagus (about 20 spears), steamed
Calories 30; total fat 0g (saturated fat 0g); protein 2g; carbohydrates 5g; fiber 2g; cholesterol 0mg; sodium 0mg; vitamin A 10%; vitamin C 20%; calcium 2%; iron 2%
3 medium tomatoes (3 cups), sliced and topped with 2 tablespoons fat-free creamy dressing and sour cream, and ¼ cup chopped green onions
Calories 35; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 8g; fiber 1g; cholesterol 0mg; sodium 100mg; vitamin A 15%; vitamin C 20%; calcium 2%; iron 2%
Oregano Chicken and Capers
with New Potatoes and Steamed Asparagus Spears
Calories 350; total fat 9g (saturated fat 1.5g); protein 32g; carbohydrates 33g; fiber 6g; cholesterol 65mg; sodium 360mg; vitamin A 25%; vitamin C 80%; calcium 6%; iron 25%
¼ cup dry white wine, such as chardonnay
2 tablespoons capers, drained
2 medium garlic cloves, minced
1½ teaspoons lemon juice
¼ teaspoon salt
1/8 teaspoon black pepper
4 4-ounce boneless, skinless chicken breast halves, flattened to ¼-inch thickness
2 teaspoons dried oregano leaves
2 tablespoons extra-virgin olive oil
¼ cup chopped fresh parsley
Combine the wine, capers, garlic, lemon juice, salt, and pepper in a small bowl and set aside.
Sprinkle both sides of the chicken evenly with the oregano. Heat a large 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. Do not overcook. Place on a serving platter.
Add the wine mixture to the skillet and boil 30 seconds, scraping the bottom and sides of the skillet. Remove from heat, stir in the oil, and pour evenly over the chicken pieces. Sprinkle evenly with the parsley.
Calories 200; total fat 8g (saturated fat 1.5g); protein 26g; carbohydrates 1g; fiber 0g; cholesterol 65mg; sodium 350mg; vitamin A 6%; vitamin C 15%; calcium 2%; iron 6%
Excellent source of fiber, vitamins A and C, and iron
Makes 4 chicken breast halves with ¼ cup sauce total
Serves 4 (3 ounces cooked chicken, 1 tablespoon sauce, 6 ounces potatoes, and 4 ounces asparagus per serving)
SERVE WITH
1½ pounds small new potatoes, boiled
Calories 120; total fat 0g (saturated fat 0g); protein 3g; carbohydrates 27g; fiber 3g; cholesterol 0mg; sodium 10mg; vitamin A 0%; vitamin C 60%; calcium 2%; iron 6%
1 pound asparagus (about 20 spears), steamed, and 1 medium lemon, quartered
Calories 25; 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 15%
Buttermilk-Battered Fried Chicken Tenders
with Faux Mashed Potatoes and Steamed Green Peas
Calories 350; total fat 11g (saturated fat 1g); protein 35g; carbohydrates 31g; fiber 8g; cholesterol 70mg; sodium 500mg; vitamin A 36%; vitamin C 120%; calcium 8%; iron 18%
½ cup fat-free buttermilk
8 chicken tenders, rinsed and patted dry (about 1 pound total)
½ cup all-purpose flour
¼ teaspoon paprika
¼ teaspoon garlic powder
¼ teaspoon black pepper
½ teaspoon salt
2 tablespoons canola oil
Pour the buttermilk into a medium bowl, add the chicken, and toss to coat completely.
Place the flour, paprika, garlic powder, black pepper, and all but teaspoon of the salt in a shallow pan, such as a pie pan, and stir until well blended.
Working with two tenders at a time, remove from the buttermilk, coat with the flour mixture, and set aside on a separate plate. Continue until all tenders are coated. Sprinkle any remaining flour mixture evenly over all.
Heat a large nonstick skillet and the oil over medium-high heat until hot. Add the chicken and immediately reduce heat to medium. Cook 6 minutes on each side or until golden and no longer pink in the center. Sprinkle with the remaining teaspoon salt.
Calories 230; total fat 8g (saturated fat 0.5g); protein 28g; carbohydrates 12g; fiber 0g; cholesterol 70mg; sodium 360mg; vitamin A 0%; vitamin C 0%; calcium 2%; iron 8%
TIME-SHAVER TIP: The chicken is even better the next day, so it makes a great brown-bag lunch for kids of all ages.
Excellent source of fiber, vitamins A and C, and iron
Makes 12 ounces cooked chicken total
Serves 4 (3 ounces cooked chicken, about ¾ cup cauliflower mixture, ½ cup peas, and 2 cucumber spears per serving)
SERVE WITH
2 10-ounce packages frozen cauliflower, steamed and pureed in a blender with 2 tablespoons diet margarine
Calories 60; total fat 2.5g (saturated fat 0.5g); protein 3g; carbohydrates 8g; fiber 4g; cholesterol 0mg; sodium 90mg; vitamin A 6%; vitamin C 110%; calcium 4%; iron 4%
2 cups frozen green peas, steamed (10 ounces)
Calories 60; total fat 0g (saturated fat 0g); protein 4g; carbohydrates 10g; fiber 4g; cholesterol 0mg; sodium 50mg; vitamin A 30%; vitamin C 10%; calcium 2%; iron 6%
Spicy Lemon-Mustard Chicken
with Pimiento Rice and Steamed Fresh Spinach
Calorie
s 350; total fat 9g (saturated fat 1.5g); protein 44g; carbohydrates 24g; fiber 5g; cholesterol 100mg; sodium 610mg; vitamin A 70%; vitamin C 45%; calcium 10%; iron 25%
2 tablespoons Dijon mustard
1 teaspoon grated lemon rind
1 tablespoon lemon juice
2 tablespoons capers, drained
1 tablespoon extra-virgin olive oil
1 teaspoon dried oregano leaves
¼ teaspoon hot pepper sauce
4 6-ounce boneless, skinless chicken breast halves, rinsed and patted dry
2 tablespoons water
2 tablespoons chopped fresh parsley
Combine the mustard, lemon rind, lemon juice, capers, olive oil, oregano, and hot pepper sauce in a small bowl. Using a fork or the back of a spoon, mash the capers to release the juices; stir and set aside.
Heat a large nonstick skillet over medium-high heat until hot, and coat the skillet with cooking spray. Add the chicken and cook 4 minutes; turn and top with the mustard mixture. Reduce heat to medium low, cover tightly, and cook 15 minutes or until no longer pink in the center.
Remove from heat, scrape the sauce from the chicken into the skillet, and place the chicken on a serving platter. Add the water to the sauce, scraping the bottom and sides of the skillet, and cook 1 minute. Pour evenly over the chicken and sprinkle with parsley.
Calories 230; total fat 6g (saturated fat 1g); protein 40g; carbohydrates 1g; fiber 0g; cholesterol 100mg; sodium 430mg; vitamin A 0%; vitamin C 6%; calcium 4%; iron 8%
COOK'S NOTE: Mashing the capers is a great way to disperse their flavor without adding too much sodium to the dish.
Excellent source of fiber, vitamins A and C, and iron
Good source of calcium
Makes 4 chicken breast halves plus ½ cup sauce total
Serves 4 (4½ ounces cooked chicken, 2 tablespoons sauce, ½ cup rice mixture, about ½ cup cooked spinach, and 1½ teaspoons margarine per serving)
SERVE WITH
2 cups cooked brown rice tossed with 1 2-ounce jar diced pimiento
Calories 70; total fat 0.5g (saturated fat 0g); protein 2g; carbohydrates 13g; fiber 1g; cholesterol 0mg; sodium 5mg; vitamin A 8%; vitamin C 20%; calcium 0%; iron 2%
2 6-ounce packages fresh baby spinach, steamed and seasoned with 2 tablespoons diet margarine
Calories 60; total fat 2g (saturated fat 0g); protein 2g; carbohydrates 10g; fiber 4g; cholesterol 0mg; sodium 180mg; vitamin A 70%; vitamin C 20%; calcium 6%; iron 15%
Creamy Herbed Chicken and Noodles
with Mixed Greens, Artichoke, and Sweet Grape Tomato Salad
Calories 350; total fat 8g (saturated fat 4g); protein 25g; carbohydrates 45g; fiber 3g; cholesterol 55mg; sodium 850mg; vitamin A 40%; vitamin C 35%; calcium 20%; iron 20%
6 ounces dry no-yolk egg noodles
½ pound boneless, skinless chicken breast, cut into bitesize pieces
½ teaspoon salt
½ cup (4 ounces) light cream cheese with herbs and garlic, such as Alouette
2 tablespoons fat-free milk
1 medium garlic clove, minced
3 medium green onions, chopped fine (⅓ cup)
1 tablespoon grated Parmesan cheese
Cook the noodles according to the package directions, omitting any salt or fat.
Meanwhile, heat a medium skillet over medium heat until hot, and coat the skillet with cooking spray. Cook the chicken 4 minutes or until no longer pink in the center, stirring frequently.
Drain the noodles, return them to the pot, and add the chicken and remaining ingredients, except the Parmesan cheese. Toss until the cream cheese has melted and the mixture is well blended. Sprinkle with the Parmesan.
Calories 290; total fat 6g (saturated fat 4g); protein 22g; carbohydrates 36g; fiber 2g; cholesterol 55mg; sodium 530mg; vitamin A 2%; vitamin C 4%; calcium 15%; iron 10%
TIME-SHAVER TIP: To save time, you can use about 1¼ cups cooked chicken in place of the raw chicken, using either leftovers from a rotisserie chicken or the frozen chopped variety.
Excellent source of vitamins A and C, calcium, and iron
Good source of fiber
Makes 5 cups chicken-and-noodle mixture total
Serves 4 (1¼ cups chicken-and-noodle mixture and about 1¾ cups salad per serving)
SERVE WITH
4 cups mixed greens topped with 1 14-ounce can quartered artichoke hearts, drained; 1¼ cups sweet grape tomatoes; and 40 sprays Caesar-flavored salad spritzer
Calories 60; total fat 1g (saturated fat 0g); protein 3g; carbohydrates 9g; fiber 2g; cholesterol 0mg; sodium 320mg; vitamin A 40%; vitamin C 30%; calcium 4%; iron 10%
Chipotle Chicken-and-Rice Skillet Casserole
with Yellow Squash Stir-Fry and Pineapple-Mango Salad
Calories 350; total fat 5g (saturated fat 2g); protein 28g; carbohydrates 49g; fiber 7g; cholesterol 55mg; sodium 650mg; vitamin A 40%; vitamin C 130%; calcium 21%; iron 10%
¾ pound boneless, skinless chicken breast, cut into bitesize pieces
1½ medium yellow onions, chopped (1½ cups)
¾ cup dry quick-cooking brown rice
1¼ cups water
½ cup mild picante sauce
½ cup chopped roasted red peppers
1 chipotle chili pepper, minced, plus 1 tablespoon of the adobo sauce (the sauce in which the chipotle is packed)
1/8 to ¼ teaspoon salt
½ cup (2 ounces) shredded mozzarella cheese
Heat a medium nonstick skillet over medium-high heat until hot, and coat the skillet with cooking spray. Add the chicken and cook 2 minutes, stirring constantly. (The chicken will still be pink in the center at this point.) Set aside on a separate plate.
Recoat the skillet with cooking spray. Add the onion, coat it with cooking spray, and cook 4 minutes or until translucent, stirring frequently. Add the rice, water, picante sauce, peppers, and chicken. Bring to a boil, reduce heat, cover, and simmer 14 minutes or until the water is almost absorbed. Remove from heat and stir in the salt. Sprinkle evenly with the cheese, and let stand 2 minutes to allow the cheese to melt slightly.
Calories 240; total fat 5g (saturated fat 2g); protein 26g; carbohydrates 23g; fiber 3g; cholesterol 55mg; sodium 640mg; vitamin A 30%; vitamin C 35%; calcium 15%; iron 6%
COOK'S NOTE: Chipotle chilies are smoked jalapeños. They are sold in a can and packed with a tomatoey adobo sauce. Using the sauce is a great way to season the dish without too much chopping.
Excellent source of fiber, vitamins A and C, and calcium
Good source of iron
Makes 5 cups chicken-and-rice mixture total
Serves 4 (1¼ cups chicken-and-rice mixture, about cup squash mixture, and about ¾ cup fruit per serving)
SERVE WITH
3 medium yellow squashes, sliced (3 cups), and ½ large yellow onion, chopped (¾ cup), cooked quickly with cooking spray
Calories 35; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 8g; fiber 3g; cholesterol 0mg; sodium 0mg; vitamin A 4%; vitamin C 20%; calcium 4%; iron 4%
2 cups diced fresh pineapple mixed with 1 medium mango, cubed (1 cup), and drizzled with the juice of 1 medium lime
Calories 70; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 19g; fiber 2g; cholesterol 0mg; sodium 0mg; vitamin A 8%; vitamin C 70%; calcium 2%; iron 2%
Garlic Chicken and Bok Choy
with Snow Peas, Green-Onion Rice, and Ginger Vinaigrette Slaw
Calories 340; total fat 6g (saturated fat 1g); protein 27g; carbohydrates 43g; fiber 6g; cholesterol 50mg; sodium 740mg; vitamin A 90%; vitamin C 130%; calcium 10%; iron 15%
¾ pound boneless, skinless chicken breast, cut into ¼-inch thick strips
2 cups sliced bok choy (about 4 stalks, trimmed)
1 medium onion, cut into 8 wedges and layers separated (4 ounces)
1 medium carrot, peeled and sliced thin diagonally (2/3 cup)
4 medium garlic cloves, minced
1 cup 99% fat-free chicken broth
2 te
aspoons cornstarch
2 tablespoons light soy sauce
1/8 teaspoon salt
Heat a large nonstick skillet over medium-high heat until hot, and coat the skillet with cooking spray. Add the chicken and cook 3 minutes, stirring with two utensils constantly. (The chicken will still be pink in the center at this point.) Set aside on a separate plate.
Recoat the skillet with cooking spray. Add the bok choy, onion, carrot, garlic, and ¼ cup of the broth; bring to a boil over medium-high heat, cover, and cook (on medium high) 4 minutes or until the vegetables are tender crisp.
Meanwhile, combine the remaining ¾ cup broth with the remaining ingredients, and whisk until the cornstarch is completely dissolved.
Remove the cover from the skillet, and cook 1 minute or until the liquid has evaporated. Add the chicken, any accumulated juices, and the broth mixture. Bring to a boil and cook 1 minute, stirring frequently.
Calories 130; total fat 1.5g (saturated fat 0g); protein 21g; carbohydrates 8g; fiber 1g; cholesterol 50mg; sodium 590mg; vitamin A 80%; vitamin C 35%; calcium 6%; iron 6%
TIME-SHAVER TIP: This is a very fast-cooking dish, so be sure to have everything ready before you begin.
Excellent source of fiber and vitamins A and C
Good source of calcium and iron
Makes 4 cups chicken-and-vegetable mixture total
Serves 4 (1 cup chicken-and-vegetable mixture, ¾ cup snow peas, ½ cup rice, 1 cup coleslaw, and 1 tablespoon vinaigrette per serving)
SERVE WITH
1 6-ounce package frozen snow peas (about 3 cups), steamed, to serve as a bed for the stir-fry
Calories 20; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 3g; fiber 1g; cholesterol 0mg; sodium 0mg; vitamin A 2%; vitamin C 35%; calcium 2%; iron 4%
THE 1,500-Calorie-a-Day Cookbook Page 13