THE 1,500-Calorie-a-Day Cookbook (29 page)

¼ cup diet margarine

2 tablespoons chopped fresh parsley

• Preheat the oven to 425°F.
  
• Combine the lemon rind, lemon juice, garlic, seafood seasoning, black pepper, and cayenne in a small bowl and stir until well blended.
  
• Place the shrimp in a 13″× 9″ baking pan in a single layer; pour the lemon mixture evenly over all. Bake 8 minutes or until the shrimp are opaque in the center. Pour the pan
  drippings into a small saucepan with the Worcestershire sauce. Bring to a boil over high heat and boil 30 to 45 seconds or until slightly reduced. Remove from heat, stir in the margarine until just melted, and spoon over the shrimp. Sprinkle evenly with the parsley.
  

Calories 200; total fat 7g (saturated fat 1.5g); protein 29g; carbohydrates 4g; fiber 0g; cholesterol 215mg; sodium 480mg; vitamin A 15%; vitamin C 15%; calcium 8%; iron 20%

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

Good source of calcium

SERVE WITH

1 pound new potatoes, boiled

Calories 80; total fat 0g (saturated fat 0g); protein 2g; carbohydrates 18g; fiber 2g; cholesterol 0mg; sodium 5mg; vitamin A 0%; vitamin C 35%; calcium 2%; iron 4%

1 pound asparagus (about 20 spears), steamed

Calories 30; total fat 0g (saturated fat 0g); protein 2g; carbohydrates 5g; fiber 2g; cholesterol 0mg; sodium 0mg; vitamin A 10%; vitamin C 20%; calcium 2%; iron 2%

3 medium tomatoes (3 cups), sliced and topped with 2 tablespoons fat-free creamy dressing and sour cream, and ¼ cup chopped green onions

Calories 35; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 8g; fiber 1g; cholesterol 0mg; sodium 100mg; vitamin A 15%; vitamin C 20%; calcium 2%; iron 2%

with New Potatoes and Steamed Asparagus Spears

¼ cup dry white wine, such as chardonnay

2 tablespoons capers, drained

2 medium garlic cloves, minced

1½ teaspoons lemon juice

¼ teaspoon salt

1/8 teaspoon black pepper

4 4-ounce boneless, skinless chicken breast halves, flattened to ¼-inch thickness

2 teaspoons dried oregano leaves

2 tablespoons extra-virgin olive oil

¼ cup chopped fresh parsley

• Combine the wine, capers, garlic, lemon juice, salt, and pepper in a small bowl and set aside.
  
• Sprinkle both sides of the chicken evenly with the oregano. Heat a large nonstick skillet over medium-high heat until hot, and coat the skillet with cooking spray. Cook the chicken 2 to 3 minutes on each side or until no longer pink in the center. Do not overcook. Place on a serving platter.
  
• Add the wine mixture to the skillet and boil 30 seconds, scraping the bottom and sides of the skillet. Remove from heat, stir in the oil, and pour evenly over the chicken pieces. Sprinkle evenly with the parsley.
  

Calories 200; total fat 8g (saturated fat 1.5g); protein 26g; carbohydrates 1g; fiber 0g; cholesterol 65mg; sodium 350mg; vitamin A 6%; vitamin C 15%; calcium 2%; iron 6%

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

SERVE WITH

1½ pounds small new potatoes, boiled

Calories 120; total fat 0g (saturated fat 0g); protein 3g; carbohydrates 27g; fiber 3g; cholesterol 0mg; sodium 10mg; vitamin A 0%; vitamin C 60%; calcium 2%; iron 6%

1 pound asparagus (about 20 spears), steamed, and 1 medium lemon, quartered

Calories 25; total fat 0g (saturated fat 0g); protein 2g; carbohydrates 4g; fiber 2g; cholesterol 0mg; sodium 0mg; vitamin A 15%; vitamin C 10%; calcium 2%; iron 15%

with Faux Mashed Potatoes and Steamed Green Peas

½ cup fat-free buttermilk

8 chicken tenders, rinsed and patted dry (about 1 pound total)

½ cup all-purpose flour

¼ teaspoon paprika

¼ teaspoon garlic powder

¼ teaspoon black pepper

½ teaspoon salt

2 tablespoons canola oil

• Pour the buttermilk into a medium bowl, add the chicken, and toss to coat completely.
  
• Place the flour, paprika, garlic powder, black pepper, and all but
  teaspoon of the salt in a shallow pan, such as a pie pan, and stir until well blended.
  
• Working with two tenders at a time, remove from the buttermilk, coat with the flour mixture, and set aside on a separate plate. Continue until all tenders are coated. Sprinkle any remaining flour mixture evenly over all.
  
• Heat a large nonstick skillet and the oil over medium-high heat until hot. Add the chicken and immediately reduce heat to medium. Cook 6 minutes on each side or until golden and no longer pink in the center. Sprinkle with the remaining
  teaspoon salt.
  

Calories 230; total fat 8g (saturated fat 0.5g); protein 28g; carbohydrates 12g; fiber 0g; cholesterol 70mg; sodium 360mg; vitamin A 0%; vitamin C 0%; calcium 2%; iron 8%

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

SERVE WITH

2 10-ounce packages frozen cauliflower, steamed and pureed in a blender with 2 tablespoons diet margarine

Calories 60; total fat 2.5g (saturated fat 0.5g); protein 3g; carbohydrates 8g; fiber 4g; cholesterol 0mg; sodium 90mg; vitamin A 6%; vitamin C 110%; calcium 4%; iron 4%

2 cups frozen green peas, steamed (10 ounces)

Calories 60; total fat 0g (saturated fat 0g); protein 4g; carbohydrates 10g; fiber 4g; cholesterol 0mg; sodium 50mg; vitamin A 30%; vitamin C 10%; calcium 2%; iron 6%

with Pimiento Rice and Steamed Fresh Spinach

2 tablespoons Dijon mustard

1 teaspoon grated lemon rind

1 tablespoon lemon juice

2 tablespoons capers, drained

1 tablespoon extra-virgin olive oil

1 teaspoon dried oregano leaves

¼ teaspoon hot pepper sauce

4 6-ounce boneless, skinless chicken breast halves, rinsed and patted dry

2 tablespoons water

2 tablespoons chopped fresh parsley

• Combine the mustard, lemon rind, lemon juice, capers, olive oil, oregano, and hot pepper sauce in a small bowl. Using a fork or the back of a spoon, mash the capers to release the juices; stir and set aside.
  
• Heat a large nonstick skillet over medium-high heat until hot, and coat the skillet with cooking spray. Add the chicken and cook 4 minutes; turn and top with the mustard mixture. Reduce heat to medium low, cover tightly, and cook 15 minutes or until no longer pink in the center.
  
• Remove from heat, scrape the sauce from the chicken into the skillet, and place the chicken on a serving platter. Add the water to the sauce, scraping the bottom and sides of the skillet, and cook 1 minute. Pour evenly over the chicken and sprinkle with parsley.
  

Calories 230; total fat 6g (saturated fat 1g); protein 40g; carbohydrates 1g; fiber 0g; cholesterol 100mg; sodium 430mg; vitamin A 0%; vitamin C 6%; calcium 4%; iron 8%