THE 1,500-Calorie-a-Day Cookbook
Page 18
Serve the cake warm or at room temperature with the fruit.
COOK'S NOTE: How do you tell if a mango is ripe? If it is dark in color, has a few spots on it, and "gives" when pressed lightly with the fingertips, it's ripe. To speed up the ripening process, place the mango in a paper bag 1 to 2 days at room temperature.
Excellent source of vitamin C
Makes 1 15″ × 10″cake plus about 6½ cups fruit total
Serves 20 (1 2½″ ×3″cake square and about ⅓ cup fruit mixture per serving)
Banana Snack Squares with Pineapple and Coconut
Calories 150; total fat 4.5g (saturated fat 2g); protein 2g; carbohydrates 25g; fiber 1g; cholesterol 0mg; sodium 160mg; vitamin A 2%; vitamin C 4%; calcium 0%; iron 2%
1 6.4-ounce package banana muffin mix
½ cup water
1 8-ounce can crushed pineapple in juice, undrained
8 dried apricot halves, chopped
1 teaspoon cornstarch
½ cup sweetened flaked coconut
Preheat the oven to 375°F. Coat an 8-inch square nonstick baking pan with cooking spray.
Combine the muffin mix and water in a medium bowl and stir until just moistened. Do not overmix. Spoon the batter into baking pan. (This will make a thin layer.) Bake 14 minutes or until the cake is a light golden brown and springs back when touched. Place cake on cooling rack and let stand 2 minutes before removing it from pan to cool slightly.
Meanwhile, combine the remaining ingredients except the coconut in a small saucepan. Stir until the cornstarch is completely dissolved. Bring to a boil over high heat and boil 1 minute, stirring constantly. Remove from heat.
Cut the cake into eight squares, spoon equal amounts of the pineapple mixture over each square, and sprinkle evenly with the coconut. Serve warm or at room temperature.
Makes 8 snack squares total
Serves 8 (1 snack square per serving)
Gingerbread Rounds with Lemon Topping
Calories 150; total fat 4g (saturated fat 1g); protein 2g; carbohydrates 27g; fiber 1g; cholesterol 10mg; sodium 190mg; vitamin A 35%; vitamin C 2%; calcium 4%; iron 8%
1 14.5-ounce package gingerbread mix
½ 15-ounce can solid pumpkin
¼ cup egg substitute
1 cup water
1 cup fat-free whipped topping
½ cup lemon pie filling
Preheat the oven to 350°F. Coat 16 nonstick muffin cups with cooking spray and set aside.
Combine the gingerbread mix, pumpkin, egg substitute, and water in a medium bowl and mix according to the package directions.
Spoon equal amounts of the batter into each muffin cup. Bake 10 minutes or until a wooden pick inserted in the center comes out clean. Place the tins on a cooling rack 5 minutes before removing the muffins.
Serve warm or at room temperature with whipped topping and pie filling.
TIME-SHAVER TIP: What do you do with the remaining pumpkin? Place it in a small plastic bag and pop it into the freezer to have on hand for the next batch of rounds.
Excellent source of vitamin A
Makes 16 rounds total
Serves 16 (1 gingerbread round, 1 tablespoon whipped topping, and 1½ teaspoons pie filling per serving)
Chocolate Chip and Banana Pudding Cakes
Calories 150; total fat 4.5g (saturated fat 2g); protein 2g; carbohydrates 25g; fiber 1g; cholesterol 0mg; sodium 160mg; vitamin A 2%; vitamin C 4%; calcium 0%; iron 2%
1 6.4-ounce package banana nut muffin mix
¼ cup mini semisweet chocolate chips
1 6-ounce jar pureed carrots (baby food)
⅓ cup water
½ teaspoon vanilla extract
½ cup wheat germ
1 tablespoon pourable sugar substitute, such as Splenda
¼ teaspoon ground cinnamon
Preheat the oven to 425°F. Lightly spray eight 6-ounce ovenproof ramekins with cooking spray.
In a medium bowl, combine the muffin mix, chocolate chips, carrots, water, and vanilla; stir until just moistened. Do not overmix.
Spoon equal amounts of the batter into each ramekin, sprinkle evenly with the wheat germ, and bake 14 minutes or until the muffins are golden on top and a wooden pick inserted in the center comes out almost clean. Remove from the oven and let stand 5 minutes.
Meanwhile, combine the sugar substitute with the cinnamon. Sprinkle evenly over all.
COOK'S NOTE: This is a great recipe to keep on hand when warm comfort food is what you need.
Makes 8 cakes total
Serves 8 (1 cake per serving)
Blackberry Shortcakers
Calories 150; total fat 1.5g (saturated fat 0g); protein 3g; carbohydrates 31g; fiber 4g; cholesterol 0mg; sodium 270mg; vitamin A 2%; vitamin C 6%; calcium 6%; iron 8%
2 cups fresh, or frozen and thawed, blackberries
2½ tablespoons pourable sugar substitute, such as Splenda
½ teaspoon vanilla extract
¾ cup healthy pancake and baking mix, such as Bisquick Heart Smart
¼ cup fat-free milk
1 teaspoon grated orange rind
¼ cup whipped topping
Preheat the oven to 425°F.
Combine the berries, 1 tablespoon of the sugar substitute, and the vanilla in a medium bowl and toss gently yet thoroughly to blend. Set aside.
Combine the baking mix, milk, remaining sugar substitute, and orange rind in a medium bowl; stir until just blended.
Spoon batter onto a nonstick baking sheet in four mounds; bake 8 to 10 minutes or until golden on the bottom. Using a serrated knife, cut the mounds in half crosswise, and place the bottom halves in each of four dessert bowls or plates. Spoon equal amounts of the berries and any accumulated juices over each; top with whipped topping and the shortcake tops.
COOK'S NOTE: To create a sauce without any effort, cover the berry mixture and refrigerate overnight. It will release its juices, making a light sauce. The total yield of the berry mixture will be reduced from 2 cups to about 1 cup.
Good source of fiber
Makes 4 shortcakes total
Serves 4 (1 shortcake, ½ cup berry mixture, and 1 tablespoon whipped topping per serving)
Apricot Wheels
Calories 150; total fat 6g (saturated fat 1.5g); protein 3g; carbohydrates 21g; fiber 0g; cholesterol 0mg; sodium 310mg; vitamin A 4%; vitamin C 0%; calcium 0%; iron 6%
9 dried apricot halves, chopped
3 tablespoons water
2 teaspoons grated orange rind
1 8-ounce package reduced-fat crescent dinner roll dough
Liquid butter spray, such as I Can't Believe It's Not Butter
2 teaspoons sugar
½ teaspoon ground cinnamon
Preheat the oven to 375°F.
Place the dried fruit, water, and orange rind in a microwave-safe bowl, cover with plastic wrap, and microwave on High for 1 minute. Stir and place on a dinner plate in a thin layer (along with any liquid) to cool quickly and allow the liquid to be absorbed; let stand 5 minutes, stirring frequently. (Note: Do not remove the dough from the refrigerator until the 5 minutes have passed.)
On a clean work surface, unwrap and gently unroll the dough, keeping it in one piece—do not separate the dough. Spread the fruit mixture evenly over it. Starting on one of the long ends, roll up the dough, creating a long log. With seam side down and using a serrated knife, gently cut the dough into 12 slices, about ½ to ¾ inch each.
Coat a nonstick baking sheet with cooking spray, place the dough "wheels" on the baking sheet, and bake 11 minutes or until golden. Spray each wheel with butter spray (1 spray per wheel); place the sugar and cinnamon in a fine sieve and sprinkle sugar mixture evenly over all. Serve immediately for peak flavor.
COOK'S NOTE: When rolling up the dough to form a log, the seams may separate slightly. Tap them with your fingertips and they will seal easily. Don't handle the dough too much or it will become tough.
Serves 6 (2 wheels per serving)
Lemon-Orange Cream Bowls
Calories 150; total fat 0g (saturated fat 0g); protein 3g; carbohydrates 30g; fiber 0g; cholesterol 0mg; sodium 80mg; vitamin A 0%; vitamin C 25%; calcium 15%; iron 0%
3 cups fat-free whipped topping
2 6-ounce containers nonfat lemon yogurt sweetened with aspartame (1½ cups total)
¼ cup orange juice
¼ cup lemon juice
2 tablespoons pourable sugar substitute, such as Splenda
½ teaspoon lemon or vanilla extract
Combine all ingredients in a medium bowl and stir until just blended. Spoon into four dessert bowls, parfait glasses, or wineglasses.
TIME-SHAVER TIP: Don't want to squeeze a lemon this time? Pick up the fresh but frozen variety in the supermarket, next to the orange juice concentrate.
Excellent source of vitamin C
Good source of calcium
Makes about 4 cups cream total
Serves 4 (1 cup cream per serving)
Tropical Fruit Custard Cups
Calories 150; total fat 2.5g (saturated fat 2g); protein 5g; carbohydrates 29g; fiber 2g; cholesterol 0mg; sodium 400mg; vitamin A 15%; vitamin C 50%; calcium 10%; iron 2%
1¾ cups fat-free milk
1 1-ounce package instant sugar-free, fat-free vanilla pudding mix
¼ teaspoon vanilla or coconut extract
1 ripe mango, peeled, seeded, and diced (about 1 cup)
1 cup chopped fresh pineapple
6 tablespoons sweetened flaked coconut
Combine the milk, pudding mix, and extract in a medium bowl and whisk until smooth. Spoon equal amounts into each of four 6-ounce ramekins or wine goblets. Top with equal amounts of mango and pineapple, and sprinkle with coconut.
TIME-SHAVER TIP: Use a whisk rather than a spoon or fork to blend the mixture superfast.
Excellent source of vitamin C
Good source of vitamin A and calcium
Makes 4 custard cups total
Serves 4 (½ cup custard, about ½ cup fruit, and 1 tablespoon coconut per serving)
Fresh Fruit in Rich Cinnamon Cream
Calories 150; total fat 0.5g (saturated fat 0g); protein 4g; carbohydrates 33g; fiber 5g; cholesterol 0mg; sodium 50mg; vitamin A 10%; vitamin C 190%; calcium 10%; iron 6%
1½ cups fat-free vanilla ice cream
½ teaspoon vanilla extract
½ teaspoon ground cinnamon
5 cups quartered strawberries
1 medium fresh peach or nectarine, sliced (1 cup)
Combine the ice cream, vanilla, and cinnamon in a medium bowl; let stand for 15 minutes to soften slightly.
Place equal amounts of the berries and peach slices in each of four shallow soup or dessert bowls. Stir the ice-cream mixture to a saucelike consistency and spoon evenly over each serving.
TIME-SHAVER TIP: This is the ultimate in easy. Anytime you need to whip up a sweet and creamy sauce in seconds for your family or friends, rely on this recipe—they'll never know! Spoon the sauce over the fruit or use it as a bed for the fruit to dress it up a bit.
Excellent source of fiber and vitamin C
Good source of vitamin A and calcium
Makes 6 cups fruit and about 1⅓ cups sauce total
Serves 4 (1½ cups fruit and about ⅓ cup sauce per serving)
Watermelon-Cranberry Splash
Calories 150; total fat 0g (saturated fat 0g); protein 2g; carbohydrates 27g; fiber 1g; cholesterol 0mg; sodium 5mg; vitamin A 25%; vitamin C 50%; calcium 2%; iron 4%
1 cup cranberry-raspberry or pomegranate juice
⅓ cup rum, vodka, or diet ginger ale
⅓ cup orange juice
1½ tablespoons lime juice
1½ tablespoons pourable sugar substitute, such as Splenda
1 teaspoon vanilla extract
6 cups watermelon cubes (about ¾ inch each)
Combine all ingredients, except the watermelon, in a small pitcher or a 2-cup measuring cup with a spout and stir until well blended. Spoon equal amounts of the watermelon into each of four large goblets or dessert bowls. Pour equal amounts of the juice mixture over each serving.
TIME-SHAVER TIP: You can purchase precut melon in your supermarket's produce section, but you may need to cut the pieces a bit smaller. They need to be bite size to soak up the great flavors properly.
Excellent source of vitamins A and C
Makes 6 cups watermelon cubes plus about 1¾ cups juice mixture total
Serves 4 (1½ cups watermelon cubes and scant ½ cup juice mixture per serving)
Chai-Poached Pears and Blueberries
Calories 150; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 41g; fiber 7g; cholesterol 0mg; sodium 0mg; vitamin A 2%; vitamin C 20%; calcium 2%; iron 2%
2 cups water
2 spiced chai teabags
2 tablespoons granulated sugar
4 firm medium pears, peeled, halved lengthwise, and cored (1½ pounds total)
2 teaspoons cornstarch
2 teaspoons grated lemon rind
1 cup fresh, or frozen and thawed, blueberries
Bring all but 2 tablespoons of the water to a boil in a large nonstick skillet over medium-high heat. Remove from heat, add the teabags, and steep 3 minutes, moving the bags around frequently. Remove the teabags, squeezing excess liquid from the teabags into the skillet.
Add the sugar and stir until dissolved. Add the pear halves, cut side down; bring to a boil over medium-high heat. Reduce heat, cover, and simmer 8 minutes or until just tender, turning occasionally. Place the pear halves on a rimmed platter or in a shallow pasta bowl.
Combine the remaining 2 tablespoons water with the cornstarch and stir until completely dissolved; add the lemon rind and stir into the liquid in the skillet. Bring to a boil over medium-high heat and boil 1 minute, stirring frequently. Pour evenly over the pear halves and sprinkle berries on top. Serve hot, at room temperature, or chilled.
TIME-SHAVER TIP: Grated lemon rind may be stored in plastic wrap in the freezer to keep on hand for dishes like this one.
Excellent source of fiber and vitamin C
Makes 8 pear halves plus ¾ cup sauce total
Serves 4 (2 pear halves, 3 tablespoons sauce, and ¼ cup blueberries per serving)
Hot Butterscotch Apples and Ice Cream
Calories 150; total fat 0g (saturated fat 0g); protein 3g; carbohydrates 37g; fiber 3g; cholesterol 0mg; sodium 85mg; vitamin A 6%; vitamin C 6%; calcium 8%; iron 2%
3 medium tart apples, such as Granny Smith, sliced (3 cups)
2 tablespoons raisins
2 tablespoons water
¼ teaspoon vanilla extract
3 tablespoons butterscotch or caramel ice-cream topping
1⅓ cups fat-free vanilla ice cream
Heat a large nonstick skillet over medium-high heat, and coat the skillet with cooking spray. Add the apples and raisins, coat them with cooking spray, and cook 8 minutes or until beginning to brown lightly, stirring frequently with two utensils as you would a stir-fry.
Remove from heat, add the water and vanilla, and toss to blend. Drizzle the ice-cream topping evenly over all (do not stir), cover, and let stand 3 minutes to absorb flavor and soften slightly.
Spoon equal amounts of the ice cream into each of four dessert bowls and top with equal amounts of the apple mixture.
COOK'S NOTE: Using a tart Granny Smith rather than a milder, sweeter apple variety gives a bit of contrast, boosting and defining the flavors instead of blending them.
Good source of fiber
Makes 2 cups apple mixture and 1⅓ cups ice cream total
Serves 4 (⅓ cup ice cream and ½ cup apple mixture per serving)
Sour Cherry–Almond Pear Parfaits
Calories 150; total fat 2.5g (saturated fat 0g); protein 5g; carbohydrates 28g; fiber 3g; cholesterol 0mg; sodium 55mg; vitamin A 15%; vitamin C 10%; calcium 15%; iron 10%
1 14.5-ounce can sour pitted cherries in their own juice, undrained
1 large ripe pear
, peeled, halved, cored, and diced (about 1¼ cups)
3 tablespoons pourable sugar substitute, such as Splenda
¼ teaspoon almond extract
2 6-ounce containers light vanilla yogurt (1½ cups total)
2 tablespoons sliced almonds, toasted and crushed
Combine the cherries and juice, pear, sugar substitute, and almond extract in a medium bowl; toss gently yet thoroughly to blend. Let stand 5 minutes to absorb flavors.
To serve, place equal amounts in each of four parfait glasses or dishes, top with equal amounts of the yogurt, and sprinkle evenly with the almonds.
COOK'S NOTE: Crushing the almonds helps distribute the rich flavor more evenly, giving an overall nutty flavor rather than a chunky texture to the dish.
Good source of fiber, vitamins A and C, calcium, and iron
Makes 2½ cups cherry mixture, 1½ cups yogurt, and 2 tablespoons almonds total
Serves 4 (scant ⅔ cup cherry mixture, about ⅓ cup yogurt, and 1½ teaspoons almonds per serving)
Appendix
Converting to Metrics