THE 1,500-Calorie-a-Day Cookbook (36 page)

1 medium onion, chopped fine (1 cup)

½ 8-ounce package sliced mushrooms, chopped coarse

⅓ cup water

1 15-ounce can pinto beans, rinsed and drained

⅓ cup medium picante sauce

½ to ¾ teaspoon ground cumin

¾ cup (3 ounces) shredded reduced-fat sharp cheddar cheese

• Prepare the potatoes according to the package directions with the 1⅓ cups milk and ¼ teaspoon salt.
  
• Meanwhile, place a medium nonstick skillet over medium-high heat until hot, and coat the skillet with cooking spray. Add the onion, coat with cooking spray, and cook 6 minutes or until beginning to turn a rich brown. Add the mushrooms
  and cook 3 minutes. Stir in the water, beans, picante sauce, and cumin; cook 1 minute or until thoroughly heated. Using a fork or potato masher, mash the bean mixture. Remove from heat.
  
• Spoon the potatoes evenly over all, sprinkle with the cheese, cover with foil, and let stand 5 minutes to absorb flavors.
  

Calories 270; total fat 8g (saturated fat 3.5g); protein 13g; carbohydrates 36g; fiber 6g; cholesterol 20mg; sodium 660mg; vitamin A 8%; vitamin C 15%; calcium 20%; iron 6%

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

SERVE WITH

2 medium zucchini or yellow squash, quartered lengthwise and cut into 1-inch pieces (2 cups), with ½ medium red bell pepper, sliced (½ cup), stir-fried in cooking spray

Calories 25; total fat 0g (saturated fat 0g); protein 3g; carbohydrates 4g; fiber 1g; cholesterol 0mg; sodium 0mg; vitamin A 15%; vitamin C 110%; calcium 2%; iron 4%

6 cups packed baby spinach and ¼ cup sliced onion tossed with ½ cup fat-free red wine vinegar salad dressing and topped with 1 cup mandarin oranges

Calories 50; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 13g; fiber 3g; cholesterol 0mg; sodium 480mg; vitamin A 40%; vitamin C 40%; calcium 4%; iron 8%

FROZEN DESSERTS

• Open-Face Frozen S'mores
  

• Raspberry Cream Goblets
  
• Cheater's Gelato
  
• Dark Cherry–Espresso Soft-Serve Ice Cream
  
• Apricot-Mango Creamy Coolers
  
• Orange Freezers
  
• Chocolate-Mocha Ice-Cream Sodas
  

NO-BAKE PIES

• Frozen Banana–Peanut Butter Pie
  
• Fresh Berry Cream Tarts
  
• No-Cook Pumpkin Custard Tarts
  
• No-Waiting Pineapple-Banana Pudding “Pie”
  

COOKIES

• New-Fashioned, Old-Fashioned Oatmeal Cookies
  
• Peppermint Brownie Splatter Cookies
  
• Pudding Snack Graham Cookies
  
• Cranberry–Chocolate Chip Chewies
  

CAKES AND MORE

• Angel Cake with Fresh Limed Fruit
  
• Featherlight Chocolate-Raspberry Almond Cupcakes
  
• Double-Fruit, Double-Citrus Cake Squares
  
• Banana Snack Squares with Pineapple and Coconut
  
• Gingerbread Rounds with Lemon Topping
  
• Chocolate Chip and Banana Pudding Cakes
  
• Blackberry Shortcakers
  
• Apricot Wheels
  

FRUIT-BASED DESSERTS

• Lemon-Orange Cream Bowls
  
• Tropical Fruit Custard Cups
  
• Fresh Fruit in Rich Cinnamon Cream
  
• Watermelon-Cranberry Splash
  
• Chai-Poached Pears and Blueberries
  
• Hot Butterscotch Apples and Ice Cream
  
• Sour Cherry–Almond Pear Parfaits
  

8 graham cracker squares, 2½-inch squares each

64 mini marshmallows (about ¾ cup total)

2 tablespoons plus 2 teaspoons mini semisweet chocolate chips

½ cup 98% fat-free chocolate ice cream

• Preheat the broiler.
  
• Arrange the graham crackers on a foil-lined cookie sheet. Top each graham cracker with eight marshmallows and 1 teaspoon chocolate chips. Broil at least 4 inches away from heat source, 1½ minutes or until just beginning to brown.
  
• Remove from heat. Top each s'more with 1 tablespoon ice cream. Serve immediately or place in the freezer until needed.
  

2 tablespoons plus 2 teaspoons amaretto, raspberry liqueur, or pomegranate juice

12/3 cups fresh raspberries

2 teaspoons pourable sugar substitute, such as Splenda

2 cups fat-free vanilla ice cream

• Combine all the ingredients, except the ice cream, in a medium bowl and toss gently yet thoroughly to blend.
  
• Spoon equal amounts of the ice cream into each of four wine goblets or dessert bowls, and spoon equal amounts of the berry mixture over the ice cream.
  

Good source of fiber, vitamins A and C, and calcium

5 cups frozen whole strawberries

1 cup frozen peach slices, partially thawed

¾ cup pomegranate juice

¼ cup pourable sugar substitute, such as Splenda

1 teaspoon vanilla extract

• Combine all ingredients, except 2 cups of the strawberries, in a blender and puree until smooth. Add the remaining strawberries and again puree until smooth. (For a thinner consistency, add ¼ cup water.) Spoon equal amounts into four wine goblets or dessert bowls.
  
• Freeze leftovers in an airtight container. If the gelato is frozen solid, let it stand on the counter for 15 to 20 minutes to soften slightly.
  

Excellent source of fiber and vitamin C

2 cups 98% fat-free chocolate or vanilla ice cream

2 teaspoons instant coffee granules

½ 1-pound package frozen unsweetened dark cherries, partially thawed and halved

1 tablespoon chocolate syrup, such as Hershey's

• Place the ice cream in a medium bowl, sprinkle the coffee granules evenly over it, and combine gently yet thoroughly. (The granules may not be totally dissolved at this point.) Fold in the cherries.
  
• Spoon equal amounts into each of four wine glasses or dessert bowls, and drizzle chocolate syrup evenly over all. Or cover and place in the freezer until needed; drizzle chocolate over ice cream at time of serving.