To assemble, cut the potatoes almost in half lengthwise, fluff with a fork, spoon equal amounts of the cheese sauce over each potato, and top with broccoli.
Calories 300; total fat 8g (saturated fat 4.5g); protein 14g; carbohydrates 43g; fiber 5g; cholesterol 20mg; sodium 620mg; vitamin A 30%; vitamin C 130%; calcium 30%; iron 10%
COOK'S NOTE: Yukon gold potatoes are often sold in 5-pound bags. Russet potatoes may be used, if preferred, but their texture will be a bit drier than that of the Yukon gold potatoes.
Excellent source of fiber, vitamins A and C, and calcium
Good source of iron
Makes 4 stuffed potatoes plus 1 cup sauce total
Serves 4 (1 potato, ½ cup broccoli, ¼ cup sauce, plus about 1⅓ cups sliced tomatoes and cucumber and 1½ tablespoons dressing per serving)
SERVE WITH
4 medium tomatoes, sliced (4 cups), and ½ medium cucumber, peeled and sliced (1 cup), topped with 6 tablespoons fat-free salad dressing
Calories 50; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 12g; fiber 2g; cholesterol 0mg; sodium 350mg; vitamin A 20%; vitamin C 30%; calcium 2%; iron 2%
Feta, Edamame, and Fresh Herb Penne
with Tender Baby Spinach, Red Onion, and Grapefruit Salad with Raspberry Vinaigrette
Calories 340; total fat 9g (saturated fat 2g); protein 15g; carbohydrates 51g; fiber 8g; cholesterol 5mg; sodium 650mg; vitamin A 40%; vitamin C 50%; calcium 10%; iron 15%
6 ounces uncooked multigrain penne or rotini
1 cup (5 ounces) frozen shelled edamame, thawed
1 cup (5 ounces) sweet grape tomatoes, quartered
1 tablespoon fresh oregano leaves
¾ teaspoon fresh rosemary leaves, chopped
2 medium garlic cloves, minced
1 tablespoon extra-virgin olive oil
½ teaspoon salt
¾ cup (3 ounces) crumbled reduced-fat feta cheese
Cook the pasta according to the package directions, omitting any salt or fat. Add the edamame during the last 5 minutes of cooking time. Drain the pasta mixture, reserving ¼ cup of the liquid. Combine the pasta mixture and its liquid with all remaining ingredients, except the feta, in a pasta or medium bowl. Sprinkle with the feta and toss gently. Serve hot or at room temperature.
Calories 290; total fat 8g (saturated fat 2g); protein 14g; carbohydrates 39g; fiber 6g; cholesterol 5mg; sodium 590mg; vitamin A 15%; vitamin C 15%; calcium 8%; iron 10%
COOK'S NOTE: Be sure to use fresh herbs in this dish to make it pop with flavor. Edamame are soybeans, which are sold in major supermarkets and health food stores. They can be purchased in the pod or shelled.
Excellent source of fiber and vitamins A and C
Good source of calcium and iron
Makes 5 cups pasta mixture total
Serves 4 (1¼ cups pasta mixture, 1¾ cups salad, and 1 tablespoon vinaigrette per serving)
SERVE WITH
4 cups baby spinach, ½ medium red onion, sliced (½ cup), and 1 cup grapefruit sections topped with ¼ cup fat-free raspberry vinaigrette
Calories 50; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 12g; fiber 2g; cholesterol 0mg; sodium 55mg; vitamin A 30%; vitamin C 40%; calcium 2%; iron 4%
Skillet Rice and Black Beans
with Shredded Lettuce, Avocado, and Tomato Salad and Warmed Soft Corn Tortillas
Calories 350; total fat 11g (saturated fat 1.5g); protein 10g; carbohydrates 53g; fiber 12g; cholesterol 5mg; sodium 545mg; vitamin A 45%; vitamin C 45%; calcium 15%; iron 15%
1 large yellow onion, chopped (1½ cups)
1½ cups water
¾ cup quick-cooking brown rice
1 15-ounce can black beans, rinsed and drained
1 4-ounce can chopped mild green chilies
½ 1.25-ounce packet chili seasoning
2 teaspoons extra-virgin olive oil
½ cup fat-free sour cream
2 to 3 tablespoons chopped fresh cilantro leaves
Heat a large nonstick skillet over medium-high heat until hot, and coat the skillet with cooking spray. Add the onion, coat with cooking spray, and cook 6 minutes or until the edges begin to brown, stirring frequently.
Stir in the water, rice, beans, and chilies. Bring to a boil over medium-high heat. Reduce heat, cover, and simmer 14 minutes or until the water is absorbed. Remove from heat, and add the chili seasoning and oil. Let stand 5 minutes, covered. Serve topped with the sour cream and cilantro.
Calories 210; total fat 4g (saturated fat 0.5g); protein 7g; carbohydrates 35g; fiber 6g; cholesterol 5mg; sodium 530mg; vitamin A 6%; vitamin C 15%; calcium 10%; iron 10%
COOK'S NOTE: For a moister consistency, add ½ cup water after the 5-minute standing time.
Excellent source of fiber and vitamins A and C
Good source of calcium and iron
Makes about 6 cups rice-and-bean mixture total
Serves 4 (1½ cups rice-and-bean mixture, ½ cup lettuce, ¼ cup avocado, 2 tablespoons tomato, and 1 tortilla per serving)
SERVE WITH
Top the rice-and-bean mixture with 2 cups shredded lettuce; 1 medium avocado, seeded and chopped (1 cup); ½ medium tomato, chopped (½ cup); and the juice of 1 medium lime
Calories 80; total fat 7g (saturated fat 1g); protein 1g; carbohydrates 6g; fiber 4g; cholesterol 0mg; sodium 5mg; vitamin A 40%; vitamin C 25%; calcium 2%; iron 4%
4 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%
Skillet Garden au Gratin
with Baby Limas and Creamy Dill Cucumbers
Calories 350; total fat 8g (saturated fat 4g); protein 16g; carbohydrates 54g; fiber 9g; cholesterol 20mg; sodium 1,160mg; vitamin A 15%; vitamin C 70%; calcium 25%; iron 15%
1 medium yellow onion, chopped (1 cup)
1 medium yellow squash, sliced thin (1 cup)
1 medium zucchini, sliced thin (1 cup)
1 cup (5 ounces) frozen corn, thawed
1 10.75-ounce can reduced-fat cream of mushroom condensed soup
¼ cup water
¼ teaspoon dried thyme or sage
1/8 teaspoon salt
¾ cup (3 ounces) shredded reduced-fat sharp cheddar cheese
½ cup cornbread stuffing
Preheat the oven to 350°F.
Heat a medium nonstick skillet over medium heat until hot, and coat the skillet with cooking spray. Add the onion, coat with cooking spray, and cook 4 minutes or until the onion is translucent, stirring frequently. Add the yellow squash, zucchini, corn, ½ the soup, water, and thyme. Stir until well blended, and bring to a boil over medium-high heat; cover and cook (still over medium-high heat) 3 minutes or until squash is tender, stirring after 2 minutes.
Remove from heat; stir in the salt. Top with the remaining soup, using the back of a spoon to spread evenly over all. Sprinkle evenly with the cheese and cornbread stuffing. Bake, uncovered, 10 minutes or until bubbly around the edges. Remove from the oven and let stand 5 minutes to absorb flavors.
Calories 210; total fat 7g (saturated fat 4g); protein 10g; carbohydrates 27g; fiber 4g; cholesterol 20mg; sodium 900mg; vitamin A 8%; vitamin C 40%; calcium 20%; iron 6%
COOK'S NOTE: For a variation, try adding 2 cups coarsely chopped (not shredded) cabbage while cooking the onion, for more volume without added calories or fat.
Excellent source of fiber, vitamin C, and calcium
Good source of vitamin A and iron
Makes 1 9-inch casserole total
Serves 4 (¼ casserole, ½ cup lima beans, ¾ cup cucumber slices, and 1 tablespoon dressing per serving)
SERVE WITH
2 cups frozen baby limas, steamed (10 ounces)
Calories 100; total fat 0g (saturated fat 0g); protein 5g; carbohydrates 18g; fiber 4g; cholesterol 0mg; sodium 85mg; vitamin A 4%; vitamin C 25%; calcium 2%; iron 8%
1½ medium cucumbers, peeled
, sliced (3 cups), drizzled with ¼ cup fat-free ranch dressing, and sprinkled with ¼ teaspoon dried dill weed
Calories 40; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 9g; fiber 1g; cholesterol 0mg; sodium 180mg; vitamin A 4%; vitamin C 10%; calcium 2%; iron 2%
Pinto Bean Shepherd's Pie
with Summer Squash Stir-Fry and Spinach-Mandarin Salad
Calories 340; total fat 8g (saturated fat 4g); protein 17g; carbohydrates 53g; fiber 10g; cholesterol 20mg; sodium 1,140mg; vitamin A 60%; vitamin C 160%; calcium 25%; iron 20%
½ 22-ounce package frozen mashed potatoes
1⅓ cups fat-free milk
¼ teaspoon salt
1 medium onion, chopped fine (1 cup)
½ 8-ounce package sliced mushrooms, chopped coarse
⅓ cup water
1 15-ounce can pinto beans, rinsed and drained
⅓ cup medium picante sauce
½ to ¾ teaspoon ground cumin
¾ cup (3 ounces) shredded reduced-fat sharp cheddar cheese
Prepare the potatoes according to the package directions with the 1⅓ cups milk and ¼ teaspoon salt.
Meanwhile, place a medium nonstick skillet over medium-high heat until hot, and coat the skillet with cooking spray. Add the onion, coat with cooking spray, and cook 6 minutes or until beginning to turn a rich brown. Add the mushrooms and cook 3 minutes. Stir in the water, beans, picante sauce, and cumin; cook 1 minute or until thoroughly heated. Using a fork or potato masher, mash the bean mixture. Remove from heat.
Spoon the potatoes evenly over all, sprinkle with the cheese, cover with foil, and let stand 5 minutes to absorb flavors.
Calories 270; total fat 8g (saturated fat 3.5g); protein 13g; carbohydrates 36g; fiber 6g; cholesterol 20mg; sodium 660mg; vitamin A 8%; vitamin C 15%; calcium 20%; iron 6%
TIME-SHAVER TIP: Be sure to buy sliced mushrooms and then chop them yourself. The sliced variety is cleaned before packaging, whereas the whole mushrooms are not. This will definitely save time..
Excellent source of fiber, vitamins A and C, calcium, and iron
Makes about 5 cups bean-and-potato mixture total
Serves 4 (about 1¼ cups bean-and-potato mixture, ½ cup squash, 2 tablespoons bell pepper, about 1¾ cups salad, 2 tablespoons dressing, and ¼ cup oranges perserving)
SERVE WITH
2 medium zucchini or yellow squash, quartered lengthwise and cut into 1-inch pieces (2 cups), with ½ medium red bell pepper, sliced (½ cup), stir-fried in cooking spray
Calories 25; total fat 0g (saturated fat 0g); protein 3g; carbohydrates 4g; fiber 1g; cholesterol 0mg; sodium 0mg; vitamin A 15%; vitamin C 110%; calcium 2%; iron 4%
6 cups packed baby spinach and ¼ cup sliced onion tossed with ½ cup fat-free red wine vinegar salad dressing and topped with 1 cup mandarin oranges
Calories 50; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 13g; fiber 3g; cholesterol 0mg; sodium 480mg; vitamin A 40%; vitamin C 40%; calcium 4%; iron 8%
5
Desserts
FROZEN DESSERTS
Open-Face Frozen S'mores
Raspberry Cream Goblets
Cheater's Gelato
Dark Cherry–Espresso Soft-Serve Ice Cream
Apricot-Mango Creamy Coolers
Orange Freezers
Chocolate-Mocha Ice-Cream Sodas
NO-BAKE PIES
Frozen Banana–Peanut Butter Pie
Fresh Berry Cream Tarts
No-Cook Pumpkin Custard Tarts
No-Waiting Pineapple-Banana Pudding “Pie”
COOKIES
New-Fashioned, Old-Fashioned Oatmeal Cookies
Peppermint Brownie Splatter Cookies
Pudding Snack Graham Cookies
Cranberry–Chocolate Chip Chewies
CAKES AND MORE
Angel Cake with Fresh Limed Fruit
Featherlight Chocolate-Raspberry Almond Cupcakes
Double-Fruit, Double-Citrus Cake Squares
Banana Snack Squares with Pineapple and Coconut
Gingerbread Rounds with Lemon Topping
Chocolate Chip and Banana Pudding Cakes
Blackberry Shortcakers
Apricot Wheels
FRUIT-BASED DESSERTS
Lemon-Orange Cream Bowls
Tropical Fruit Custard Cups
Fresh Fruit in Rich Cinnamon Cream
Watermelon-Cranberry Splash
Chai-Poached Pears and Blueberries
Hot Butterscotch Apples and Ice Cream
Sour Cherry–Almond Pear Parfaits
Open-Face Frozen S'mores
Calories 150; total fat 4g (saturated fat 1.5g); protein 2g; carbohydrates 30g; fiber 2g; cholesterol 0mg; sodium 110mg; vitamin A 0%; vitamin C 0%; calcium 2%; iron 4%
8 graham cracker squares, 2½-inch squares each
64 mini marshmallows (about ¾ cup total)
2 tablespoons plus 2 teaspoons mini semisweet chocolate chips
½ cup 98% fat-free chocolate ice cream
Preheat the broiler.
Arrange the graham crackers on a foil-lined cookie sheet. Top each graham cracker with eight marshmallows and 1 teaspoon chocolate chips. Broil at least 4 inches away from heat source, 1½ minutes or until just beginning to brown.
Remove from heat. Top each s'more with 1 tablespoon ice cream. Serve immediately or place in the freezer until needed.
COOK'S NOTE: Watch the s'mores closely while broiling to be sure the edges of the crackers do not burn.
Makes 8 s'mores total
Serves 4 (2 s'mores per serving)
Raspberry Cream Goblets
Calories 150; total fat 0g (saturated fat 0g); protein 3g; carbohydrates 32g; fiber 4g; cholesterol 0mg; sodium 65mg; vitamin A 10%; vitamin C 15%; calcium 10%; iron 0%
2 tablespoons plus 2 teaspoons amaretto, raspberry liqueur, or pomegranate juice
12/3 cups fresh raspberries
2 teaspoons pourable sugar substitute, such as Splenda
2 cups fat-free vanilla ice cream
Combine all the ingredients, except the ice cream, in a medium bowl and toss gently yet thoroughly to blend.
Spoon equal amounts of the ice cream into each of four wine goblets or dessert bowls, and spoon equal amounts of the berry mixture over the ice cream.
COOK'S NOTE: You don't have to buy a large bottle of amaretto. Many stores sell the miniatures.
Good source of fiber, vitamins A and C, and calcium
Makes 2 cups ice cream and about 1⅔ cups berry mixture total
Serves 4 (½ cup ice cream and rounded ⅓ cup berry mixture per serving)
Cheater's Gelato
Calories 150; total fat 0.5g (saturated fat 0g); protein 2g; carbohydrates 36g; fiber 5g; cholesterol 0mg; sodium 10mg; vitamin A 8%; vitamin C 420%; calcium 4%; iron 6%
5 cups frozen whole strawberries
1 cup frozen peach slices, partially thawed
¾ cup pomegranate juice
¼ cup pourable sugar substitute, such as Splenda
1 teaspoon vanilla extract
Combine all ingredients, except 2 cups of the strawberries, in a blender and puree until smooth. Add the remaining strawberries and again puree until smooth. (For a thinner consistency, add ¼ cup water.) Spoon equal amounts into four wine goblets or dessert bowls.
Freeze leftovers in an airtight container. If the gelato is frozen solid, let it stand on the counter for 15 to 20 minutes to soften slightly.
COOK'S NOTE: Pomegranate juice is sold in a variety of flavors and can be found in the produce section of your supermarket.
Excellent source of fiber and vitamin C
Makes 4 cups gelato total
Serves 4 (1 cup gelato per serving)
Dark Cherry–Espresso Soft-Serve Ice Cream
Calories 150; total fat 1.5g (saturated fat 1g); protein 4g; carbohydrates 36g; fiber 4g; cholesterol 5mg; sodium 55mg; vitamin A 6%; vitamin C 2%; calcium 10%; iron 4%
2 cups 98% fat-free chocolate
or vanilla ice cream
2 teaspoons instant coffee granules
½ 1-pound package frozen unsweetened dark cherries, partially thawed and halved
1 tablespoon chocolate syrup, such as Hershey's
Place the ice cream in a medium bowl, sprinkle the coffee granules evenly over it, and combine gently yet thoroughly. (The granules may not be totally dissolved at this point.) Fold in the cherries.
Spoon equal amounts into each of four wine glasses or dessert bowls, and drizzle chocolate syrup evenly over all. Or cover and place in the freezer until needed; drizzle chocolate over ice cream at time of serving.
COOK'S NOTE: If the ice cream is too hard to work with, let stand on counter about 15 to 20 minutes to soften slightly before adding the other ingredients.
Good source of fiber and calcium
Makes 2 cups ice cream and about 1⅔ cups berry mixture total
Serves 4 (½ cup ice cream and rounded ⅓ cup berry mixture per serving)
Apricot-Mango Creamy Coolers
THE 1,500-Calorie-a-Day Cookbook Page 16