THE 1,500-Calorie-a-Day Cookbook (13 page)

24 small pitted ripe olives, sliced

1 medium ripe avocado, peeled, seeded, and chopped (1 cup)

• Combine the beans, juice of one lime, and cumin in a bowl, and stir until well blended. Spoon into the bottom of a 9-inch deep-dish pie pan or casserole dish. Spoon sour cream over all, using the back of a spoon to spread evenly. Top with, in order, the chilies, tomato, olives, and avocado.
  
• Cut the remaining lime half in half again and squeeze the juice evenly over the avocado. Serve with chips.
  

Calories 90; total fat 3g (saturated fat 0.5g); protein 4g; carbohydrates 12g; fiber 3g; cholesterol 5mg; sodium 290mg; vitamin A 6%; vitamin C 10%; calcium 6%; iron 6%

Good source of fiber and vitamin C

SERVE WITH

12 soft soft corn tortillas, cut into 8 wedges each and baked in a 350°F oven for 8 minutes

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%

with Garlic Melba Rounds

½ medium yellow onion, chopped (½ cup)

1 10-ounce package frozen chopped spinach, thawed and squeezed dry

¾ cup fat-free milk ¾ cup (3 ounces) reduced-fat sharp cheddar cheese, shredded (or reduced-fat American cheese slices, torn in small pieces)

6 tablespoons (3 ounces) light cream cheese, tub style

2 teaspoons Worcestershire sauce

teaspoon cayenne pepper

• Place a 12-inch nonstick skillet over medium-high heat until hot. Coat the skillet with cooking spray, add the onion, and cook 3 minutes or until translucent, stirring frequently. Reduce heat to medium; add the spinach and milk, and cook 1 minute or until the liquid is almost evaporated. Add the remaining ingredients, and cook 1 minute or until well blended, stirring constantly.
  
• Remove from heat; let stand 5 minutes to absorb flavors and thicken slightly before serving.
  

Calories 80; total fat 4g (saturated fat 2.5g); protein 5g; carbohydrates 4g; fiber 1g; cholesterol 20mg; sodium 300mg; vitamin A 60%; vitamin C 15%; calcium 20%; iron 4%

Excellent source of vitamin A and calcium

Good source of vitamin C

SERVE WITH

48 garlic-flavored melba rounds

Calories 70; total fat 0.5g (saturated fat 0g); protein 2g; carbohydrates 14g; fiber 1g; cholesterol 0mg; sodium 150mg; vitamin A 0%; vitamin C 0%; calcium 2%; iron 4%

4 cups water

1 tablespoon liquid shrimp and crab boil or to taste, such as Zatarain's

1¼ pounds raw headless medium shrimp, unpeeled

¼ cup fat-free sour cream

2 tablespoons light mayonnaise

2 medium garlic cloves, minced

1 teaspoon grated lemon rind

1½ to 2 tablespoons lemon juice

Louisiana hot sauce to taste

¼ teaspoon salt

• Bring the water and shrimp and crab boil to a boil in a Dutch oven over high heat. Add the shrimp, return to a boil, and cook 2 minutes or until the shrimp are opaque in the center. Remove from heat and let stand 2 minutes to absorb flavors. Drain well and place on a sheet of foil or large cookie sheet in a single layer to cool quickly, about 10 minutes.
  
• Meanwhile, combine the remaining ingredients in a small bowl and stir until well blended. Cover with plastic wrap and refrigerate until needed.
  
• When the shrimp have cooled, peel but leave the tails attached. Refrigerate until serving time. Place them on a lettuce-lined platter, if desired, and serve with the aioli.
  

Excellent source of iron

Good source of vitamin C

with Sliced Apples

½ 15-ounce can solid pumpkin

6 tablespoons (3 ounces) light cream cheese, tub style

3 tablespoons pourable sugar substitute, such as Splenda, or sugar

1 teaspoon ground cinnamon

teaspoon ground nutmeg

¼ teaspoon vanilla, butter, and nut flavoring or ½ teaspoon vanilla extract

1 8-ounce container fat-free whipped topping

• Combine the pumpkin; cream cheese; sugar; cinnamon; nutmeg; and vanilla, butter, and nut flavoring in a medium bowl. Stir until well blended. Add the whipped topping and stir until just blended. Serve immediately or cover with plastic wrap and store in the refrigerator until serving time.
  

Calories 80; total fat 1.5g (saturated fat 1g); protein 1g; carbohydrates 10g; fiber 1g; cholesterol 5mg; sodium 115mg; vitamin A 110%; vitamin C 2%; calcium 2%; iron 2%