THE 1,500-Calorie-a-Day Cookbook (28 page)

Excellent source of vitamins A and C

Good source of fiber and iron

SERVE WITH

2 cups cooked brown rice tossed with ½ teaspoon grated gingerroot and 1 tablespoon chopped cilantro (or green onion)

Calories 60; total fat 0.5g (saturated fat 0g); protein 2g; carbohydrates 13g; fiber 1g; cholesterol 0mg; sodium 0mg; vitamin A 0%; vitamin C 0%; calcium 0%; iron 0%

2 cups sugar snap peas, steamed (10 ounces)

Calories 25; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 4g; fiber 1g; cholesterol 0mg; sodium 0mg; vitamin A 2%; vitamin C 20%; calcium 2%; iron 6%

1 16-ounce can apricot halves, drained (2 cups)

Calories 50; total fat 0g (saturated fat 0g); protein 0g; carbohydrates 14g; fiber 1g; cholesterol 0mg; sodium 10mg; vitamin A 25%; vitamin C 8%; calcium 0%; iron 2%

with New Potatoes, Sugar Snaps, and Romaine-Crouton Salad

2 medium lemons, sliced

4 fish fillets, such as tilapia, rinsed and patted dry (1 pound total)

Freshly ground black pepper to taste

2 tablespoons light mayonnaise

⅓ cup fat-free yogurt

½ teaspoon dried dill weed

1 teaspoon Dijon mustard

1 teaspoon lemon juice

6 to 8 drops hot pepper sauce or to taste

1/8 teaspoon salt

• Preheat the oven to 400°F.
  
• Place the lemon slices in a single layer on the bottom of a 13″ × 9″ baking pan. Arrange the fillets on top. Sprinkle with black pepper, cover, and bake 18 minutes or until opaque in the center.
  
• Meanwhile, combine the remaining ingredients in a small saucepan and cook over medium-low heat until just warmed, stirring frequently. Do not bring to a boil. Place the fish on a serving platter and spoon sauce evenly over all. Sprinkle with additional black pepper and serve with additional lemon wedges.
  

Calories 150; total fat 5g (saturated fat 1g); protein 23g; carbohydrates 3g; fiber 0g; cholesterol 80mg; sodium 210mg; vitamin A 2%; vitamin C 4%; calcium 2%; iron 2%

Excellent source of fiber, vitamins A and C, and iron

Good source of calcium

SERVE WITH

1 pound new potatoes, boiled

Calories 70; total fat 0g (saturated fat 0g); protein 3g; carbohydrates 15g; fiber 2g; cholesterol 0mg; sodium 0mg; vitamin A 0%; vitamin C 45%; calcium 0%; iron 4%

2 cups sugar snap peas (10 ounces), steamed and tossed with 1 tablespoon diet margarine

Calories 40; total fat 1g (saturated fat 0g); protein 2g; carbohydrates 5g; fiber 2g; cholesterol 0mg; sodium 25mg; vitamin A 4%; vitamin C 25%; calcium 4%; iron 8%

1 10-ounce package (5 cups packed) torn romaine lettuce tossed with ½ cup reduced-fat salad dressing and ½ cup fat-free croutons

Calories 90; total fat 5g (saturated fat 1g); protein 2g; carbohydrates 10g; fiber 2g; cholesterol 0mg; sodium 460mg; vitamin A 45%; vitamin C 20%; calcium 4%; iron 6%

with Sautéed Red Pepper and Black Beans with Lime, and Warm Corn Tortillas

4 salmon fillets, skinned, rinsed, and patted dry (1 pound total)

2 medium garlic cloves, halved crosswise

½ teaspoon dried thyme leaves

¼ teaspoon salt

1 cup finely chopped fresh pineapple

1 jalapeño pepper, seeded and chopped fine, or dried pepper flakes

2 tablespoons finely chopped red onion

2 tablespoons chopped mint

1 teaspoon grated gingerroot

• Preheat the oven to 350°F.
  
• Rub both sides of the fillets evenly with the garlic halves, and place the fish on a foil-lined baking sheet. Sprinkle evenly with the thyme and salt; bake 20 minutes or until opaque in the center.
  
• Meanwhile, in a small bowl, combine the remaining ingredients and let stand 10 minutes to allow flavors to blend. Serve alongside the salmon.
  

Calories 230; total fat 12g (saturated fat 2.5g); protein 23g; carbohydrates 6g; fiber 1g; cholesterol 65mg; sodium 210mg; vitamin A 2%; vitamin C 35%; calcium 2%; iron 4%

Excellent source of fiber and vitamins A and C

Good source of iron

SERVE WITH

1 medium red pepper, sliced (1 cup), sautéed, tossed with 1 15-ounce can rinsed black beans, and drizzled with the juice of 1 medium lime

Calories 70; total fat 0.5g (saturated fat 0g); protein 4g; carbohydrates 12g; fiber 4g; cholesterol 0mg; sodium 220mg; vitamin A 20%; vitamin C 90%; calcium 2%; iron 8%

4 soft 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%

with Steamed Broccoli, Red Wine Vinaigrette on Shredded Cabbage, and Fresh Garlic-Rubbed French Bread Slices

12 ounces frozen pepper stir-fry

1½ cups water

6 ounces smoked turkey sausage, sliced thin

1 cup dry quick-cooking brown rice

½ pound raw shrimp, peeled

½ cup chipotle or medium picante sauce

¾ to 1 teaspoon sugar

Louisiana hot sauce to taste

• Combine the pepper stir-fry and water in a blender and puree until smooth; set aside.
  
• Heat a large skillet over medium-high heat until hot, and coat the skillet with cooking spray. Add the sausage, coat it with cooking spray, and cook 5 minutes or until browned, stirring frequently. Set aside on a separate plate. Add the pureed mixture and rice to the pan residue; stir until the brown residue is released from the bottom of the skillet. Bring to a boil over medium-high heat; reduce heat, cover, and simmer 12 minutes or until the liquid is absorbed.
  
• Stir in the shrimp, chipotle, and sausage; cook 5 minutes or until the shrimp are opaque in the center, stirring occasionally. Remove from heat, stir in the sugar, and let stand 5 minutes to absorb flavors. Serve with hot sauce.
  

Calories 230; total fat 3g (saturated fat 0.5g); protein 20g; carbohydrates 29g; fiber 2g; cholesterol 100mg; sodium 690mg; vitamin A 10%; vitamin C 30%; calcium 4%; iron 10%

Excellent source of fiber, vitamins A and C, and iron

Good source of calcium

SERVE WITH

4 cups broccoli florets, steamed (10 ounces)

Calories 20; total fat 0g (saturated fat 0g); protein 2g; carbohydrates 4g; fiber 2g; cholesterol 0mg; sodium 20mg; vitamin A 45%; vitamin C 110%; calcium 4%; iron 4%

4 cups shredded cabbage tossed with ¼ cup fat-free red wine vinegar salad dressing

Calories 25; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 5g; fiber 2g; cholesterol 0mg; sodium 220mg; vitamin A 2%; vitamin C 60%; calcium 4%; iron 2%

4 ounces French bread, cut into 4 slices, lightly toasted, and rubbed with fresh garlic halves

Calories 70; total fat 1g (saturated fat 1g); protein 2g; carbohydrates 15g; fiber 1g; cholesterol 0mg; sodium 150mg; vitamin A 0%; vitamin C 0%; calcium 4%; iron 4%

with Tender New Potatoes, Asparagus Spears, and Tomatoes with Creamy Onion Topping

2 teaspoons grated lemon rind

¼ cup lemon juice

3 medium garlic cloves, minced

1 teaspoon seafood seasoning, such as Old Bay

½ teaspoon coarsely ground black pepper

1/8 teaspoon cayenne, optional

1¼ pounds raw shrimp, peeled, rinsed, and patted dry

1 to 1½ teaspoons Worcestershire sauce