THE 1,500-Calorie-a-Day Cookbook
Page 15
Calories 220; total fat 6g (saturated fat 3g); protein 17g; carbohydrates 24g; fiber 3g; cholesterol 40mg; sodium 810mg; vitamin A 10%; vitamin C 45%; calcium 15%; iron 15%
COOK'S NOTE: There's no need to use tomatoes with salt, because there is plenty of salt in the taco seasoning mix and the green chilies.
Excellent source of fiber, vitamins A and C, and iron
Good source of calcium
Makes 1 9-inch casserole total
Serves 4 (¼ casserole, about ½ cup peas, 1 lettuce wedge, and 2 tablespoons salad dressing per serving)
SERVE WITH
2 cups frozen green peas, steamed (10 ounces)
Calories 50; total fat 0g (saturated fat 0g); protein 4g; carbohydrates 10g; fiber 3g; cholesterol 0mg; sodium 80mg; vitamin A 30%; vitamin C 20%; calcium 2%; iron 6%
½ small head of iceberg lettuce, cut in 4 wedges and topped with ½ cup reduced-fat Thousand Island dressing or other reduced-fat dressing
Calories 80; total fat 4.5g (saturated fat 0.5g); protein 0g; carbohydrates 8g; fiber 0g; cholesterol 10mg; sodium 340mg; vitamin A 4%; vitamin C 2%; calcium 0%; iron 0%
Thyme-Rubbed Skillet Pork Chops
with Sweet Corn, Steamed Brussels Sprouts, and Wheat Rolls
Calories 350; total fat 9g (saturated fat 2.5g); protein 34g; carbohydrates 38g; fiber 8g; cholesterol 70mg; sodium 380mg; vitamin A 15%; vitamin C 150%; calcium 8%; iron 15%
½ teaspoon dried thyme leaves
¼ teaspoon dried rosemary, crushed
¼ teaspoon garlic powder
¼ teaspoon paprika
¼ teaspoon salt
¼ teaspoon black pepper
4 pork chops with bone in (1¼ pounds total)
1 teaspoon canola oil
In a small bowl, combine the thyme, rosemary, garlic powder, paprika, salt, and pepper. Sprinkle evenly over both sides of the pork chops, pressing lightly to allow the thyme mixture to adhere.
Place a large nonstick skillet over medium heat until hot, add the oil, and tilt the skillet to coat the bottom lightly. Add the pork chops and cook 5 minutes on each side or until barely pink in the center. Remove from heat, cover, and let stand 3 minutes to allow juices to release and create a light sauce.
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: Allowing meat or poultry to rest (covered) a few minutes after the cooking is done is the "lazy" way to add interest, flavor, and a quick light au jus to the simplest cut on the busiest days.
Excellent source of fiber and vitamin C
Good source of vitamin A and iron
Makes 4 pork chops total
Serves 4 (1 pork chop, about ½ cup corn, 1 cup brussels sprouts, and 1 roll per serving)
SERVE WITH
2 cups frozen corn, boiled (10 ounces)
Calories 60; total fat 0.5g (saturated fat 0g); protein 2g; carbohydrates 15g; fiber 2g; cholesterol 0mg; sodium 0mg; vitamin A 4%; vitamin C 8%; calcium 0%; iron 2%
1 pound brussels sprouts, steamed (4 cups)
Calories 45; total fat 0g (saturated fat 0 g); protein 4g; carbohydrates 9g; fiber 4g; cholesterol 0mg; sodium 10mg; vitamin A 15%; vitamin C 140%; calcium 2%; iron 6%
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%
Seared Pork Tenderloin and Horseradish-Rosemary Aioli
with Quick-Baked Potatoes, Lemon-Zested String Beans, and Caesar's Tomatoes
Calories 350; total fat 7g (saturated fat 1.5g); protein 30g; carbohydrates 42g; fiber 8g; cholesterol 80mg; sodium 460mg; vitamin A 25%; vitamin C 101%; calcium 10%; iron 20%
¼ teaspoon paprika, optional
¼ plus 1/8 teaspoon salt
⅛ teaspoon coarsely ground black pepper
1 pound pork tenderloin
¼ cup water
⅓ cup fat-free sour cream
1½ tablespoons light mayonnaise
2 teaspoons prepared horseradish
1 medium garlic clove, minced
¼ teaspoon dried rosemary, crushed
Preheat the oven to 425°F.
In a small bowl, combine the paprika, ¼ teaspoon salt, and pepper. Coat the pork evenly with the mixture. Place a medium skillet over medium-high heat until hot, and coat the skillet with cooking spray. Add the pork and cook 2 minutes, turn, and cook 2 minutes more or until browned. Place in an 11″ × 7″ baking pan coated with cooking spray.
Add the water to the skillet, scraping the bottom and sides; bring to a boil and pour evenly over the pork. Bake 18 to 20 minutes or until the meat reaches an internal temperature of 150°F. Remove from the oven and let stand a few minutes in the baking pan on a cooling rack before removing and slicing.
Meanwhile, in a small bowl, combine the remaining ingredients. Place the pork on a serving platter, drizzle with any accumulated juices, and serve with the sauce alongside.
Calories 180; total fat 6g (saturated fat 1.5g); protein 25g; carbohydrates 5g; fiber 0g; cholesterol 80mg; sodium 350mg; vitamin A 4%; vitamin C 6%; calcium 4%; iron 8%
COOK'S NOTE: The pork will continue to cook while resting.
Excellent source of fiber, vitamins A and C, and iron
Good source of calcium
Makes 12 ounces pork plus ½ cup sauce total
Serves 4 (3 ounces pork, 2 tablespoons sauce, 1 potato, 1 tablespoon onion, 1 cup beans, and 3 to 4 tomato slices per serving)
SERVE WITH
4 medium red potatoes (1½ pounds), pierced, microwaved on High for 11 minutes, and topped with ¼ cup chopped green onions
Calories 120; total fat 0g (saturated fat 0g); protein 3g; carbohydrates 28g; fiber 3g; cholesterol 0mg; sodium 45mg; vitamin A 0%; vitamin C 60%; calcium 2%; iron 6%
1 pound green beans, steamed and tossed with 2 tablespoons chopped parsley and 1 teaspoon grated lemon rind
Calories 25; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 7g; fiber 4g; cholesterol 0mg; sodium 0mg; vitamin A 6%; vitamin C 15%; calcium 6%; iron 2%
3 medium tomatoes, sliced (3 cups), and 40 sprays of Caesar salad dressing spritzer
Calories 25; total fat 1g (saturated fat 0g); protein 1g; carbohydrates 4g; fiber 1g; cholesterol 0mg; sodium 70mg; vitamin A 15%; vitamin C 20%; calcium 0%; iron 2%
Spiced Pork and Dark Cherry–Ginger Salsa
with Quick-Baked Sweet Potato Halves and Lemon-Broccoli Florets
Calories 350; total fat 4.5g (saturated fat 1.5g); protein 29g; carbohydrates 51g; fiber 7g; cholesterol 75mg; sodium 260mg; vitamin A 480%; vitamin C 130%; calcium 8%; iron 15%
⅛ teaspoon ground allspice
¼ teaspoon salt
¼ teaspoon coarsely ground black pepper
1 pound pork tenderloin
½ 16-ounce package frozen dark sweet cherries, thawed and chopped coarse
1 small firm pear, peeled and diced (¾ cup)
⅓ cup dried cherries
¼ cup finely chopped red onion or 2 finely chopped jalapeño peppers
1 teaspoon grated gingerroot
Preheat the oven to 425°F.
In a small bowl, combine the allspice, salt, and pepper. Sprinkle evenly over the pork.
Heat a medium nonstick skillet over medium-high heat until hot, and coat the skillet with cooking spray. Add the pork and cook 2 minutes, turn, and cook 2 minutes more to brown. Place in an 11″ × 7″ baking pan coated with cooking spray and bake 18 to 20 minutes or until the internal temperature reaches 150°F.
Meanwhile, combine the sweet cherries, pear, dried cherries, onion, and ginger in a small bowl and stir until well blended. Set aside.
Remove the pork from the oven and let stand a few minutes in the baking pan on a cooling rack before removing and slicing. Slice thin and serve with the cherry 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%
COOK'S NOTE: The pork will continue to cook while resting.
TIME-SHAVER TIP: Don't peel the pear.
Excellent source of fiber and vitamins A and C
Good source of iron
Makes 12 ounces pork and about 2 cups cherry mixture total
Serves 4 (3 ounces pork, ½ cup cherry mixture, ½ sweet potato, ¾ cup broccoli, and 1 lemon wedge per serving)
SERVE WITH
2 medium sweet potatoes (12 ounces), pierced, cooked in the microwave on High for 10 minutes until tender, and halved
Calories 100; total fat 0g (saturated fat 0g); protein 2g; carbohydrates 23g; fiber 4g; cholesterol 0mg; sodium 40mg; vitamin A 440%; vitamin C 35%; calcium 4%; iron 4%
3 cups broccoli florets, steamed and served with 1 medium lemon, quartered
Calories 15; total fat 0g (saturated fat 0g); protein 2g; carbohydrates 3g; fiber 2g; cholesterol 0mg; sodium 15mg; vitamin A 30%; vitamin C 80%; calcium 2%; iron 2%
Pork Chops and Tarragon-Lemon Rice
with Asparagus Spear Salad and Toasted Sesame Seeds
Calories 350; total fat 9g (saturated fat 2.5g); protein 31g; carbohydrates 35g; fiber 4g; cholesterol 70mg; sodium 630mg; vitamin A 17%; vitamin C 10%; calcium 6%; iron 20%
¾ cup dry quick-cooking brown rice
¼ teaspoon dried tarragon leaves
¼ teaspoon garlic powder
½ teaspoon salt
¼ teaspoon black pepper
4 boneless pork chops, trimmed of fat (1 pound total)
1½ cups water
1 teaspoon grated lemon rind
1 tablespoon diet margarine
Cook the rice with the tarragon in a small saucepan according to the package directions, omitting any salt or fat.
Meanwhile, heat a medium nonstick skillet over medium heat until hot. In a small bowl, combine the garlic powder, ¼ teaspoon of the salt, and pepper. Sprinkle both sides of the pork with the garlic powder mixture. Coat the skillet with cooking spray; add the pork and cook 4 minutes on each side or until the meat is barely pink in the center. Remove from heat and place the pork on a separate plate.
Add the cooked rice and remaining ingredients to the pan residue. Scrape the bottom of the skillet to release any drippings and mix it into the rice. Top with the pork.
Calories 300; total fat 8g (saturated fat 2g); protein 28g; carbohydrates 26g; fiber 2g; cholesterol 70mg; sodium 400mg; vitamin A 2%; vitamin C 2%; calcium 2%; iron 6%
COOK'S NOTE: The pan residue provides a lot of great flavor, so be sure to stir well.
Excellent source of iron
Good source of fiber and vitamins A and C
Makes 4 pork chops plus about 2½ cups rice mixture total
Serves 4 (1 pork chop, scant ⅔ cup rice mixture, 4 to 5 spears asparagus, 1 tablespoon dressing, and ½ teaspoon sesame seeds per serving)
SERVE WITH
1 pound asparagus (about 20 spears), cooked quickly, cooled under cold water, and topped with ¼ cup reduced-fat balsamic salad dressing and 2 teaspoons toasted sesame seeds
Calories 50; total fat 1g (saturated fat 0g); protein 3g; carbohydrates 9g; fiber 2g; cholesterol 0mg; sodium 240mg; vitamin A 15%; vitamin C 10%; calcium 4%; iron 15%
Speedy Chimichurri-Style Pork Chops
with Corn on the Cob and Fresh String Beans
Calories 350; total fat 10g (saturated fat 2.5g); protein 31g; carbohydrates 42g; fiber 6g; cholesterol 70mg; sodium 190mg; vitamin A 15%; vitamin C 30%; calcium 8%; iron 10%
3 tablespoons reduced-fat olive oil vinaigrette
¼ cup finely chopped fresh parsley
½ medium garlic clove, minced
1 teaspoon grated lemon rind
1/8 to ¼ teaspoon pepper flakes
4 boneless pork chops, trimmed of fat (1 pound total)
Combine all the ingredients, except the pork, in a small bowl and stir until well blended. Place the pork chops on a plate and brush 1 tablespoon of the parsley mixture evenly over both sides of all. Let stand 15 minutes.
Heat a large nonstick skillet over medium-high heat until hot, and coat the skillet with cooking spray. Add the pork chops and cook 4 minutes. Turn, reduce heat to medium, and cook 3 minutes or until barely pink in the center. Remove from heat, top with the remaining parsley mixture, and let stand 3 minutes to absorb flavors slightly.
Calories 190; total fat 8g (saturated fat 2.5g); protein 25g; carbohydrates 1g; fiber 0g; cholesterol 70mg; sodium 170mg; vitamin A 6%; vitamin C 10%; calcium 2%; iron 6%
COOK'S NOTE: To avoid cross-contamination, separate the tablespoon of the parsley mixture from the balance and place it in a separate bowl before brushing the raw meat.
Excellent source of fiber and vitamin C
Good source of vitamin A and iron
Makes 4 pork chops and ¼ cup parsley mixture total
Serves 4 (1 pork chop, 1 tablespoon parsley mixture, 1 ear of corn, and 1 cup beans per serving)
SERVE WITH
4 medium ears of corn, boiled
Calories 140; total fat 1.5g (saturated fat 0g); protein 5g; carbohydrates 34g; fiber 2g; cholesterol 0mg; sodium 20mg; vitamin A 2%; vitamin C 6%; calcium 0%; iron 0%
1 pound green beans, steamed (3½ cups)
Calories 25; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 7g; fiber 4g; cholesterol 0mg; sodium 0mg; vitamin A 6%; vitamin C 15%; calcium 6%; iron 2%
Fresh Ginger–Pork Potsticker Bowls
with Spring Strawberry-Melon Salad and Sweet Vinaigrette
Calories 350; total fat 7g (saturated fat 2.5g); protein 17g; carbohydrates 57g; fiber 5g; cholesterol 30mg; sodium 1,340mg; vitamin A 50%; vitamin C 110%; calcium 10%; iron 20%
¼ pound ground pork
½ cup matchstick carrots, chopped fine
1 teaspoon grated gingerroot
1/8 teaspoon dried pepper flakes, optional
24 wonton wrappers
2 cups water
2 14.5-ounce cans reduced-sodium chicken broth
2 teaspoons light soy sauce
4 medium green onions, chopped fine (½ cup)
Combine the pork, carrots, ginger, and pepper flakes in a small bowl and stir to blend thoroughly. Fill the wontons according to the package directions.
Add the water to a Dutch oven; place a collapsible steamer basket inside. Arrange the wontons in a single layer on the steamer basket—do not stack the wontons on top of each other. Bring to a boil over medium-high heat. Cover and steam 13 minutes (add ½ cup additional water, if needed, after 8 minutes to keep the oven from boiling dry).
Remove the basket (with the wontons in it) from the Dutch oven. Discard any remaining water. To the Dutch oven, add the broth; bring to a boil over high heat; then add the wontons. (Note: The wontons may stick together. Do not pull them apart; submerge the entire steamer basket containing the wontons in the broth, and they will release immediately.)
Return just to a boil, remove the Dutch oven from heat, and remove the wontons from the broth with a slotted spoon. Place six wontons in each of four shallow soup bowls. Add the soy sauce to the broth, and spoon ¾ cup of the broth over each serving of wontons. Sprinkle evenly with the green onion.
Calories 250; total fat 7g (saturated fat 2.5g); protein 15g; carbohydrates 30g; fiber 2g; cholesterol 30mg; sodium 880mg; vitamin A 20%; vitamin C 6%; calcium 6%; iron 15%
COOK'S NOTE: It may take a few tries before you can successfully make the wrappers properly, but once you do, it comes quickly and is a valuable new technique.
Excellent source of fiber, vitamins A and C, and iron
Good source of calcium
Makes about 4 cups broth and 24 wontons total
Serves 4 (scant 1 cup broth, 6 wontons, 2 cups salad, and 2 tablespoons dressing per serving)
SERVE WITH
4 cups baby spinach or spring greens
topped with 2 cups sliced strawberries, 2 cups diced watermelon, ¼ cup chopped red onion, and ½ cup reduced-fat raspberry or ginger vinaigrette
Calories 110; total fat 0g (saturated fat 0g); protein 2g; carbohydrates 26g; fiber 3g; cholesterol 0mg; sodium 460mg; vitamin A 30%; vitamin C 100%; calcium 4%; iron 8%
Stuffed Quick-Baked Potatoes, Cheese Sauce, and Broccoli
with Vine-Ripened Tomato and Cucumber Salad
Calories 350; total fat 8g (saturated fat 4.5g); protein 16g; carbohydrates 55g; fiber 7g; cholesterol 20mg; sodium 970mg; vitamin A 50%; vitamin C 160%; calcium 30%; iron 15%
4 medium Yukon gold potatoes, scrubbed and pierced several times with a fork (1½ pounds total)
2 cups small broccoli florets (5 ounces)
¼ cup water
¾ cup fat-free milk
2 teaspoons cornstarch
1 tablespoon diet margarine
1 cup (4 ounces) reduced-fat shredded sharp cheddar cheese or 4 slices American cheese, torn into small pieces
1 to 2 teaspoons Worcestershire sauce
½ teaspoon salt ⅛ teaspoon cayenne
Place the potatoes in the microwave and cook on High for 11 minutes or until tender when pierced with a fork. Set aside on a separate plate.
Place the broccoli and water in a shallow microwave-safe pan or bowl, cover with plastic wrap, and microwave on High for 3 to 4 minutes or until tender crisp; drain well and set aside. Cover to keep warm.
Meanwhile, bring all but 2 tablespoons of the milk to a simmer over medium heat in a medium saucepan. Combine the remaining 2 tablespoons milk with the cornstarch, and stir until cornstarch is completely dissolved. Whisk into the milk in the saucepan and continue to simmer slightly 2 minutes, stirring frequently. Remove from heat and whisk in the margarine until melted. Whisk in the cheese, Worcestershire sauce, salt, and cayenne until the cheese is melted.