THE 1,500-Calorie-a-Day Cookbook (32 page)

2 tablespoons packed dark brown sugar

1 teaspoon instant coffee granules

¼ teaspoon salt

½ teaspoon coarsely ground black pepper

1 pound boneless sirloin steak (about ¾ inch thick), trimmed of fat

¼ cup bourbon

• Combine the soy sauce, vinegar, sugar, coffee granules, salt, and pepper in a 13″ × 9″ baking pan. Add the sirloin, turning several times to coat. Let stand 15 minutes, turning occasionally. Meanwhile, preheat the broiler.
  
• Coat a broiler rack and pan with cooking spray, place the beef (reserving marinade) on the rack, and broil 5 minutes on each side or to desired doneness. Place on a cutting board and let stand 3 minutes before slicing thin.
  
• Pour the reserved marinade and the bourbon into a small saucepan and bring to a boil over high heat. Boil 1 to 1½ minutes or until reduced to ¼ cup. Spoon over the steak before serving.
  

Calories 220; total fat 4.5g (saturated fat 1.5g); protein 26g; carbohydrates 8g; fiber 0g; cholesterol 50mg; sodium 440mg; vitamin A 0%; vitamin C 0%; calcium 4%; iron 10%

Excellent source of fiber and vitamins A and C

Good source of iron

SERVE WITH

2 medium sweet potatoes (12 ounces), pierced, cooked in the microwave on High for 10 minutes until tender, and then halved

Calories 100; total fat 0g (saturated fat 0g); protein 2g; carbohydrates 23g; fiber 3g; cholesterol 0mg; sodium 60mg; vitamin A 320%; vitamin C 4%; calcium 4%; iron 4%

1 medium green bell pepper, sliced (1 cup); 1 medium yellow squash, sliced (1 cup); and 1 medium onion, sliced (1 cup), quickly sautéed with cooking spray

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

with Sautéed Zucchini and Onion, Steamed Cauliflower, and Wheat Rolls

1 8-ounce can tomato sauce with basil, garlic, and oregano

2 tablespoons ketchup

1 pound extra-lean ground beef

½ medium green bell pepper, chopped fine (½ cup)

½ medium onion, chopped fine (½ cup)

⅓ cup quick-cooking oats

2 large egg whites

• Combine the tomato sauce and ketchup in a small bowl and set aside. Combine the remaining ingredients in a medium bowl; shape into four patties.
  
• Heat a large nonstick skillet over medium-high heat until hot, and coat the skillet with cooking spray. Add the patties and cook 4 minutes or until lightly browned, turn gently, and cook 1 minute. Spoon the tomato sauce mixture over all and bring to a boil (still over medium-high heat). Reduce heat, cover, and simmer 18 minutes or until the patties are no longer pink in the center. Place the patties on a serving platter, and spoon pan drippings over all.
  

Calories 210; total fat 5g (saturated fat 1.5g); protein 26g; carbohydrates 14g; fiber 2g; cholesterol 60mg; sodium 460mg; vitamin A 8%; vitamin C 35%; calcium 2%; iron 15%

Excellent source of fiber, vitamin C, and iron

Good source of calcium

SERVE WITH

2 medium zucchini, sliced (2 cups), and ½ medium onion, sliced (½ cup), quickly sautéed with cooking spray

Calories 25; total fat 0g (saturated fat 0g); protein 2g; carbohydrates 5g; fiber 1g; cholesterol 0mg; sodium 0mg; vitamin A 0%; vitamin C 50%; calcium 2%; iron 4%

1 pound frozen cauliflower florets, steamed

Calories 30; total fat 0g (saturated fat 0g); protein 2g; carbohydrates 6g; fiber 3g; cholesterol 0mg; sodium 35mg; vitamin A 0%; vitamin C 90%; calcium 2%; iron 2%

4 1-ounce whole-wheat dinner rolls, warmed

Calories 80; total fat 1.5g (saturated fat 0g); protein 2g; carbohydrates 14g; fiber 2g; cholesterol 0mg; sodium 135mg; vitamin A 0%; vitamin C 0%; calcium 4%; iron 4%

with Mashed Potatoes and Fresh Tomato Slices

¾ cup water

2 medium carrots, peeled, quartered lengthwise, and cut into 2-inch pieces (6 ounces)

1 8-ounce package whole mushrooms, quartered

1 pound boneless sirloin steak, trimmed of fat and sliced thin

1 1-ounce package dried onion soup mix

¼ cup chopped parsley

½ teaspoon coarsely ground black pepper or to taste

• Bring ½ cup of the water to a boil in a Dutch oven over high heat. Add the carrots and return to a boil; reduce heat, cover tightly, and simmer 3 minutes or until tender. Drain well and set aside on a plate.
  
• Place the Dutch oven over medium-high heat and coat it with cooking spray. Add the mushrooms, coat them with cooking spray, and cook 4 minutes or until tender, stirring frequently. Set aside on a separate plate.
  
• Return the Dutch oven to medium-high heat and recoat it with cooking spray. Add the beef and soup mix, and cook 2 minutes (no longer), stirring constantly. Remove from heat, add the carrots and the remaining ¼ cup water; cover and let stand 5 minutes to absorb flavors and allow juices to be released, making a gravy.
  
• Stir in the mushrooms and sprinkle with the parsley and black pepper before serving.
  

Calories 200; total fat 5g (saturated fat 1.5g); protein 27g; carbohydrates 11g; fiber 2g; cholesterol 50mg; sodium 710mg; vitamin A 100%; vitamin C 6%; calcium 6%; iron 15%

Excellent source of vitamins A and C

Good source of fiber, calcium, and iron

SERVE WITH

½ 1-pound, 6-ounce package frozen mashed potatoes, cooked according to the package directions with 1⅓ cups fat-free milk, omitting salt or fat

Calories 140; total fat 2.5g (saturated fat 0.5g); protein 6g; carbohydrates 23g; fiber 1g; cholesterol 5mg; sodium 230mg; vitamin A 6%; vitamin C 8%; calcium 8%; iron 0%

3 medium tomatoes, sliced (3 cups)

Calories 15; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 3g; fiber 1g; cholesterol 0mg; sodium 0mg; vitamin A 15%; vitamin C 20%; calcium 0%; iron 2%

with Green Peas, Iceberg Wedges, and Creamy Dressing

1⅓ cups water

¾ cup quick-cooking brown rice

⅛ teaspoon salt

½ pound extra-lean ground beef

½ large yellow onion, chopped fine (¾ cup)

½ 1.25-ounce packet taco seasoning

½ teaspoon ground cumin

½ 14.5-ounce can no-salt-added diced tomatoes, well drained

2 4.5-ounce cans chopped mild green chilies, drained

½ cup (2 ounces) shredded reduced-fat sharp cheddar cheese

• In a medium saucepan, bring the water and rice to a boil; reduce heat, cover tightly, and simmer 12 minutes or until the liquid is absorbed. Stir in the salt.
  
• Meanwhile, place a medium nonstick skillet over medium-high heat until hot, and coat the skillet with cooking spray. Add the beef and onion, and cook until the beef is no longer pink and the onion is translucent, stirring frequently. Remove from heat; stir in the taco seasoning and the cumin. Stir in the rice, top with the tomatoes, and arrange the chilies evenly over all. Sprinkle with the cheese, cover, and place over medium-low heat; cook 10 minutes to allow flavors to absorb and the mixture to heat thoroughly.
  

Calories 220; total fat 6g (saturated fat 3g); protein 17g; carbohydrates 24g; fiber 3g; cholesterol 40mg; sodium 810mg; vitamin A 10%; vitamin C 45%; calcium 15%; iron 15%