2 cups quick-cooked brown rice tossed with ¼ cup chopped green onion (about 2 medium)
Calories 130; total fat 1g (saturated fat 0g); protein 3g; carbohydrates 26g; fiber 2g; cholesterol 0mg; sodium 10mg; vitamin A 0%; vitamin C 2%; calcium 0%; iron 2%
4 cups coleslaw mix tossed with ¼ cup light ginger vinaigrette
Calories 50; total fat 3.5g (saturated fat 0.5g); protein 1g; carbohydrates 5g; fiber 2g; cholesterol 0mg; sodium 135mg; vitamin A 2%; vitamin C 60%; calcium 4%; iron 2%
Double Cheese–Stuffed Turkey Patties
with Quick-Baked Acorn Squash and Steamed Mixed Vegetables
Calories 340; total fat 7g (saturated fat 3g); protein 43g; carbohydrates 32g; fiber 4g; cholesterol 70mg; sodium 490mg; vitamin A 116%; vitamin C 35%; calcium 20%; iron 20%
1¼ pounds 99% fat-free ground turkey breast
2 teaspoons Worcestershire sauce
¼ teaspoon salt
½ cup (2 ounces) shredded reduced-fat sharp cheddar cheese
3 tablespoons (¾ ounce) crumbled blue cheese
2 tablespoons finely chopped onion
2 tablespoons chopped fresh parsley
Paprika
Preheat the broiler. Coat a foil-lined baking sheet with cooking spray and set aside.
Shape the ground turkey into eight patties, and place in a single layer on the baking sheet. Sprinkle four of the patties with the Worcestershire sauce and salt.
Combine the cheddar cheese, blue cheese, onion, and parsley in a small bowl, and toss gently yet thoroughly until blended. Mound equal amounts on top of the seasoned patties. Top with the remaining patties. Seal the edges by pressing them down lightly with your fingertips. Sprinkle with paprika and broil at least 4 inches from the heat source, 5 minutes on each side or until beginning to brown.
Calories 220; total fat 6g (saturated fat 3g); protein 40g; carbohydrates 2g; fiber 0g; cholesterol 70mg; sodium 450mg; vitamin A 8%; vitamin C 4%; calcium 15%; iron 10%
COOK'S NOTE: When working with the turkey, wet your hands for easy handling.
TIME-SHAVER TIP: To cut squash easily, place the whole squash in the microwave on High for 2 minutes before cutting.
Excellent source of vitamins A and C, calcium, and iron
Good source of fiber
Makes 4 patties total
Serves 4 (1 patty, ¼ squash, ½ teaspoon honey, and about ½ cup vegetables per serving)
SERVE WITH
1 pound acorn squash, quartered, seeded, pierced, and cooked in the microwave on High for 8 to 10 minutes until tender, and then drizzled with 2 tablespoons honey
Calories 80; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 20g; fiber 2g; cholesterol 0mg; sodium 0mg; vitamin A 8%; vitamin C 20%; calcium 4%; iron 4%
2 cups frozen mixed vegetables, steamed (10 ounces)
Calories 45; total fat 0g (saturated fat 0g); protein 2g; carbohydrates 10g; fiber 2g; cholesterol 0mg; sodium 30mg; vitamin A 100%; vitamin C 10%; calcium 2%; iron 4%
Pepperoni-Basil Pasta
with Steamed Zucchini Slices and Balsamic Spring Greens Carrot Salad
Calories 340; total fat 10g (saturated fat 4.5g); protein 20g; carbohydrates 49g; fiber 10g; cholesterol 25mg; sodium 1,190mg; vitamin A 140%; vitamin C 200%; calcium 35%; iron 25%
4 ounces uncooked multigrain penne or rotini
1 cup (2 ounces) packed fresh spinach, chopped coarse
1 medium red bell pepper, chopped fine (1 cup)
1½ cups spaghetti sauce
3 tablespoons chopped fresh basil or 1 tablespoon dried basil leaves, crushed
17 small turkey pepperoni slices, quartered
1 cup (4 ounces) shredded mozzarella cheese
1 tablespoon grated Parmesan cheese
Cook the pasta according to the package directions, omitting any salt or fat. Drain the pasta in a colander, add the spinach to the colander, and toss until the spinach is limp, about 30 seconds. Place in an 8-inch square baking pan. Cover to keep warm.
Preheat the broiler.
Coat the pasta pot with cooking spray and place over medium-high heat. Add the bell pepper and cook 1 minute, stirring constantly. Add the spaghetti sauce and cook 1 to 2 minutes or until beginning to boil; spoon sauce mixture evenly over the pasta. Sprinkle the basil and pepperoni evenly over all and top with the mozzarella cheese. Broil at least 4 inches from the heat source 1½ to 2 minutes or until beginning to turn a rich, golden brown. Remove from the broiler, sprinkle evenly with the Parmesan, and let stand 5 to 10 minutes to absorb flavors.
Calories 270; total fat 9g (saturated fat 4g); protein 16g; carbohydrates 38g; fiber 7g; cholesterol 25mg; sodium 850mg; vitamin A 45%; vitamin C 130%; calcium 25%; iron 15%
TIME-SHAVER TIP: Tossing the spinach in the colander with the hot pasta not only lightly cooks the delicate vegetable but also saves on cleanup. The same is true for cooking the pepper and sauce in the pasta pot.
Excellent source of fiber, vitamins A and C, calcium, and iron
Makes 1 8-inch casserole total
Serves 4 (about 1 cup pasta mixture, about ½ cup zucchini, 1 cup salad, and 1 tablespoon dressing per serving)
SERVE WITH
2 medium zucchini, sliced (2 cups) and steamed
Calories 20; total fat 0g (saturated fat 0g); protein 3g; carbohydrates 3g; fiber 1g; cholesterol 0mg; sodium 0mg; vitamin A 0%; vitamin C 60%; calcium 2%; iron 4%
3 cups mixed greens, 1 cup matchstick carrots, and 12 small ripe olives tossed with ¼ cup reduced-fat balsamic salad dressing
Calories 50; total fat 1g (saturated fat 0g); protein 1g; carbohydrates 9g; fiber 2g; cholesterol 0mg; sodium 350mg; vitamin A 100%; vitamin C 15%; calcium 4%; iron 6%
Beef Tenderloin and Sweet Marsala Mushrooms
with Fresh Garlic-Rubbed French Bread and Greens with Hearts of Palm
Calories 350; total fat 13g (saturated fat 3g); protein 28g; carbohydrates 25g; fiber 3g; cholesterol 60mg; sodium 700mg; vitamin A 30%; vitamin C 20%; calcium 10%; iron 30%
4 4-ounce beef tenderloin steaks
¼ teaspoon coarsely ground black pepper
½ teaspoon salt
2 teaspoons extra-virgin olive oil
1 8-ounce package sliced mushrooms
½ cup marsala
1 tablespoon diet margarine
¼ cup finely chopped parsley
Sprinkle both sides of the beef evenly with the pepper and ¼ teaspoon of the salt. Let stand 15 minutes. Meanwhile, preheat the oven to 200°F. Heat a large nonstick skillet over medium-high heat until hot, and coat the skillet with cooking spray. Add 1 teaspoon of the oil, and tilt the skillet to coat the bottom lightly. Add the mushrooms, coat them with cooking spray, and sprinkle with the remaining ¼ teaspoon salt; cook 5 minutes or until beginning to brown, stirring frequently. Set aside on a separate plate.
Return the skillet to medium-high heat, add the remaining 1 teaspoon oil, and tilt the skillet to coat the bottom. Add the beef and cook 3 minutes on each side. Reduce heat to medium low, turn the beef, and continue to cook 2 to 4 minutes or to desired doneness. Place on four dinner plates and place in the oven to keep warm.
Add the marsala to the pan residue in the skillet, bring to a boil over medium-high heat, and cook 1 minute or until reduced to ¼ cup liquid. Add the mushrooms and any accumulated juices to the reduced marsala, bring to a boil, and cook 1½ minutes or until the liquid is almost evaporated. Remove from heat, add the margarine, and stir until melted. Spoon equal amounts of the mushroom sauce evenly over each steak and sprinkle each evenly with parsley.
Calories 210; total fat 8g (saturated fat 2g); protein 24g; carbohydrates 7g; fiber 0g; cholesterol 60mg; sodium 370mg; vitamin A 2%; vitamin C 2%; calcium 2%; iron 15%
TIME-SHAVER TIP: Call the butcher before you leave for the market and have the beef prepared ahead of time so you don't have to wait.
Excellent source of vitamins A and C and iron
Good source of fiber and calcium
Makes 4 steaks and 1 cup
mushroom mixture total
Serves 4 (3 ounces beef, ¼ cup mushroom mixture, 1¼ cups salad, 2 teaspoons dressing, and 1 slice bread per serving)
SERVE WITH
4 cups spring greens tossed with 4 teaspoons olive oil and 4 teaspoons vinegar, topped with 1 cup canned hearts of palm, chopped
Calories 60; total fat 5g (saturated fat 0.5g); protein 2g; carbohydrates 3g; fiber 2g; cholesterol 0mg; sodium 170mg; vitamin A 30%; vitamin C 20%; calcium 6%; iron 10%
4 ounces French bread, cut into 4 slices, lightly toasted, and rubbed with fresh garlic halves
Calories 70; total fat 1g (saturated fat 0g); protein 2g; carbohydrates 15g; fiber 1g; cholesterol 0mg; sodium 150mg; vitamin A 0%; vitamin C 0%; calcium 4%; iron 4%
Sirloin Steak and Sweet Bourbon Reduction
with Quick-Baked Sweet Potatoes and Green Pepper–Yellow Squash Sauté
Calories 340; total fat 5g (saturated fat 2g); protein 28g; carbohydrates 36g; fiber 5g; cholesterol 50mg; sodium 510mg; vitamin A 330%; vitamin C 50%; calcium 8%; iron 15%
2 tablespoons light soy sauce
2 tablespoons balsamic vinegar
2 tablespoons packed dark brown sugar
1 teaspoon instant coffee granules
¼ teaspoon salt
½ teaspoon coarsely ground black pepper
1 pound boneless sirloin steak (about ¾ inch thick), trimmed of fat
¼ cup bourbon
Combine the soy sauce, vinegar, sugar, coffee granules, salt, and pepper in a 13″ × 9″ baking pan. Add the sirloin, turning several times to coat. Let stand 15 minutes, turning occasionally. Meanwhile, preheat the broiler.
Coat a broiler rack and pan with cooking spray, place the beef (reserving marinade) on the rack, and broil 5 minutes on each side or to desired doneness. Place on a cutting board and let stand 3 minutes before slicing thin.
Pour the reserved marinade and the bourbon into a small saucepan and bring to a boil over high heat. Boil 1 to 1½ minutes or until reduced to ¼ cup. Spoon over the steak before serving.
Calories 220; total fat 4.5g (saturated fat 1.5g); protein 26g; carbohydrates 8g; fiber 0g; cholesterol 50mg; sodium 440mg; vitamin A 0%; vitamin C 0%; calcium 4%; iron 10%
COOK'S NOTE: Be sure to watch the boiling marinade closely; it reduces very quickly.
Excellent source of fiber and vitamins A and C
Good source of iron
Makes 12 ounces cooked meat and ¼ cup sauce total
Serves 4 (3 ounces cooked meat, 1 tablespoon sauce, ½ sweet potato, plus about ½ cup vegetables per serving)
SERVE WITH
2 medium sweet potatoes (12 ounces), pierced, cooked in the microwave on High for 10 minutes until tender, and then halved
Calories 100; total fat 0g (saturated fat 0g); protein 2g; carbohydrates 23g; fiber 3g; cholesterol 0mg; sodium 60mg; vitamin A 320%; vitamin C 4%; calcium 4%; iron 4%
1 medium green bell pepper, sliced (1 cup); 1 medium yellow squash, sliced (1 cup); and 1 medium onion, sliced (1 cup), quickly sautéed with cooking spray
Calories 20; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 5g; fiber 2g; cholesterol 0mg; sodium 0mg; vitamin A 4%; vitamin C 45%; calcium 2%; iron 2%
Skillet Meatloaf Rounds
with Sautéed Zucchini and Onion, Steamed Cauliflower, and Wheat Rolls
Calories 340; total fat 7g (saturated fat 2g); protein 33g; carbohydrates 39g; fiber 9g; cholesterol 60mg; sodium 630mg; vitamin A 8%; vitamin C 170%; calcium 10%; iron 25%
1 8-ounce can tomato sauce with basil, garlic, and oregano
2 tablespoons ketchup
1 pound extra-lean ground beef
½ medium green bell pepper, chopped fine (½ cup)
½ medium onion, chopped fine (½ cup)
⅓ cup quick-cooking oats
2 large egg whites
Combine the tomato sauce and ketchup in a small bowl and set aside. Combine the remaining ingredients in a medium bowl; shape into four patties.
Heat a large nonstick skillet over medium-high heat until hot, and coat the skillet with cooking spray. Add the patties and cook 4 minutes or until lightly browned, turn gently, and cook 1 minute. Spoon the tomato sauce mixture over all and bring to a boil (still over medium-high heat). Reduce heat, cover, and simmer 18 minutes or until the patties are no longer pink in the center. Place the patties on a serving platter, and spoon pan drippings over all.
Calories 210; total fat 5g (saturated fat 1.5g); protein 26g; carbohydrates 14g; fiber 2g; cholesterol 60mg; sodium 460mg; vitamin A 8%; vitamin C 35%; calcium 2%; iron 15%
TIME-SHAVER TIP: These make great meatloaf sandwiches for the next day's lunch.
Excellent source of fiber, vitamin C, and iron
Good source of calcium
Makes 4 patties total
Serves 4 (1 patty, ½ cup zucchini mixture, about ⅔ cup cauliflower, plus 1 roll per serving)
SERVE WITH
2 medium zucchini, sliced (2 cups), and ½ medium onion, sliced (½ cup), quickly sautéed with cooking spray
Calories 25; total fat 0g (saturated fat 0g); protein 2g; carbohydrates 5g; fiber 1g; cholesterol 0mg; sodium 0mg; vitamin A 0%; vitamin C 50%; calcium 2%; iron 4%
1 pound frozen cauliflower florets, steamed
Calories 30; total fat 0g (saturated fat 0g); protein 2g; carbohydrates 6g; fiber 3g; cholesterol 0mg; sodium 35mg; vitamin A 0%; vitamin C 90%; calcium 2%; iron 2%
4 1-ounce whole-wheat dinner rolls, warmed
Calories 80; total fat 1.5g (saturated fat 0g); protein 2g; carbohydrates 14g; fiber 2g; cholesterol 0mg; sodium 135mg; vitamin A 0%; vitamin C 0%; calcium 4%; iron 4%
French-Onion Beef and Carrots
with Mashed Potatoes and Fresh Tomato Slices
Calories 350; total fat 8g (saturated fat 2.5g); protein 34g; carbohydrates 37g; fiber 4g; cholesterol 50mg; sodium 950mg; vitamin A 120%; vitamin C 35%; calcium 15%; iron 15%
¾ cup water
2 medium carrots, peeled, quartered lengthwise, and cut into 2-inch pieces (6 ounces)
1 8-ounce package whole mushrooms, quartered
1 pound boneless sirloin steak, trimmed of fat and sliced thin
1 1-ounce package dried onion soup mix
¼ cup chopped parsley
½ teaspoon coarsely ground black pepper or to taste
Bring ½ cup of the water to a boil in a Dutch oven over high heat. Add the carrots and return to a boil; reduce heat, cover tightly, and simmer 3 minutes or until tender. Drain well and set aside on a plate.
Place the Dutch oven over medium-high heat and coat it with cooking spray. Add the mushrooms, coat them with cooking spray, and cook 4 minutes or until tender, stirring frequently. Set aside on a separate plate.
Return the Dutch oven to medium-high heat and recoat it with cooking spray. Add the beef and soup mix, and cook 2 minutes (no longer), stirring constantly. Remove from heat, add the carrots and the remaining ¼ cup water; cover and let stand 5 minutes to absorb flavors and allow juices to be released, making a gravy.
Stir in the mushrooms and sprinkle with the parsley and black pepper before serving.
Calories 200; total fat 5g (saturated fat 1.5g); protein 27g; carbohydrates 11g; fiber 2g; cholesterol 50mg; sodium 710mg; vitamin A 100%; vitamin C 6%; calcium 6%; iron 15%
COOK'S NOTE: This dish cooks quickly, so be sure to have everything measured and ready before you start.
TIME-SHAVER TIP: Have your butcher slice the beef thin while you finish your shopping to save even more prep and cleanup time.
Excellent source of vitamins A and C
Good source of fiber, calcium, and iron
Makes 5 cups beef mixture total
Serves 4 (1¼ cup beef mixture, ½ cup potatoes, and 3 to 4 tomato slices per serving)
SERVE WITH
½ 1-pound, 6-ounce package frozen mashed potatoes, cooked according to the package directions with 1⅓ cups fat-free milk, omitting salt or fat
Calories 140; total f
at 2.5g (saturated fat 0.5g); protein 6g; carbohydrates 23g; fiber 1g; cholesterol 5mg; sodium 230mg; vitamin A 6%; vitamin C 8%; calcium 8%; iron 0%
3 medium tomatoes, sliced (3 cups)
Calories 15; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 3g; fiber 1g; cholesterol 0mg; sodium 0mg; vitamin A 15%; vitamin C 20%; calcium 0%; iron 2%
Mexican Green-Chili Skillet Casserole
with Green Peas, Iceberg Wedges, and Creamy Dressing
Calories 350; total fat 11g (saturated fat 3.5g); protein 21g; carbohydrates 42g; fiber 6g; cholesterol 50mg; sodium 1,240mg; vitamin A 45%; vitamin C 70%; calcium 15%; iron 20%
1⅓ cups water
¾ cup quick-cooking brown rice
⅛ teaspoon salt
½ pound extra-lean ground beef
½ large yellow onion, chopped fine (¾ cup)
½ 1.25-ounce packet taco seasoning
½ teaspoon ground cumin
½ 14.5-ounce can no-salt-added diced tomatoes, well drained
2 4.5-ounce cans chopped mild green chilies, drained
½ cup (2 ounces) shredded reduced-fat sharp cheddar cheese
In a medium saucepan, bring the water and rice to a boil; reduce heat, cover tightly, and simmer 12 minutes or until the liquid is absorbed. Stir in the salt.
Meanwhile, place a medium nonstick skillet over medium-high heat until hot, and coat the skillet with cooking spray. Add the beef and onion, and cook until the beef is no longer pink and the onion is translucent, stirring frequently. Remove from heat; stir in the taco seasoning and the cumin. Stir in the rice, top with the tomatoes, and arrange the chilies evenly over all. Sprinkle with the cheese, cover, and place over medium-low heat; cook 10 minutes to allow flavors to absorb and the mixture to heat thoroughly.
THE 1,500-Calorie-a-Day Cookbook Page 14