THE 1,500-Calorie-a-Day Cookbook (37 page)

Read THE 1,500-Calorie-a-Day Cookbook Online

Authors: Nancy S. Hughes

COOK'S NOTE:
If the ice cream is too hard to work with, let stand on counter about 15 to 20 minutes to soften slightly before adding the other ingredients.

Good source of fiber and calcium

Makes 2 cups ice cream and about 1⅔ cups berry mixture total

Serves 4
(½ cup ice cream and rounded ⅓ cup berry mixture per serving)

Apricot-Mango Creamy Coolers
Calories 150; total fat 0g (saturated fat 0g); protein 3g; carbohydrates 35g; fiber 2g; cholesterol 0mg; sodium 75mg; vitamin A 30%; vitamin C 80%; calcium 8%; iron 2%

2 cups fresh or frozen diced mango

2/3 cup apricot nectar

1½ cups fat-free vanilla ice cream

1 12-ounce can diet lemon-lime soda or diet ginger ale

 

  • Combine all ingredients, except 1 cup of the diet soda, in a blender. Blend until smooth; stir in the remaining diet soda and pour into four tall glasses.

 

COOK'S NOTE:
Be sure to stir in the 1 cup soda
after
the other ingredients have been pureed in the blender.

Excellent source of vitamins A and C

Makes 4 cups cooler total

Serves 4
(1 cup cooler per serving)

Orange Freezers
Calories 150; total fat 1.5g (saturated fat 1g); protein 2g; carbohydrates 33g; fiber 4g; cholesterol 0mg; sodium 55mg; vitamin A 80%; vitamin C 90%; calcium 6%; iron 2%

3 cups fresh, or frozen and partially thawed, cantaloupe cubes

¼ cup lemon juice

2 cups orange sherbet

 

  • Combine the cantaloupe and lemon juice in a blender and puree until smooth. Add the sherbet and again puree until smooth. Pour into four glasses and serve immediately.

 

COOK'S NOTE:
Store leftovers in an airtight container in the freezer. When ready to use, let stand 15 to 20 minutes to soften slightly, stir, and serve.

TIME-SHAVER TIP:
If you're using a fresh cantaloupe, store the leftovers in an airtight container and freeze for a later use, such as another smoothie. This is a great way to stock up on frozen fruits to keep on hand without wasting any!

Excellent source of vitamins A and C

Good source of fiber

Makes 4 cups smoothie total

Serves 4
(1 cup smoothie per serving)

Chocolate-Mocha Ice-Cream Sodas
Calories 150; total fat 0g (saturated fat 0g); protein 3g; carbohydrates 35g; fiber 1g; cholesterol 0mg; sodium 80mg; vitamin A 10%; vitamin C 0%; calcium 10%; iron 0%

1½ tablespoons instant coffee granules

2 tablespoons water

3 tablespoons chocolate syrup, such as Hershey's

2 cups fat-free vanilla or chocolate ice cream

1⅓ cups club soda

½ cup fat-free whipped topping

4 maraschino cherries, optional

 

  • Combine the coffee granules and water in a small bowl, and stir until the coffee is completely dissolved. Stir in the syrup until well blended.
  • Spoon ½ cup ice cream into each of four tall glasses; pour equal amounts of the chocolate syrup mixture, then the club soda, over each. Top each soda with whipped topping and a cherry, if desired.

 

COOK'S NOTE:
The addition of coffee doesn't provide a coffee flavor; instead, it brings out the deep flavors of the chocolate without adding more fat and calories!

Good source of vitamin A and calcium

Makes 5 sodas total

Serves 4
(1 cup ice-cream soda per serving)

Frozen Banana–Peanut Butter Pie
Calories 150; total fat 3g (saturated fat 0.5g); protein 4g; carbohydrates 28g; fiber 2g; cholesterol 0mg; sodium 120mg; vitamin A 8%; vitamin C 4%; calcium 8%; iron 2%

3½ cups fat-free vanilla ice cream

3 tablespoons reduced-fat peanut butter

1 prepared graham cracker crust

2 small ripe bananas, peeled and sliced

Ground nutmeg to taste

 

  • Combine ½ cup of the ice cream with the peanut butter in a small bowl, stir until well blended, and set aside.
  • Working quickly, spoon the remaining 3 cups ice cream into the bottom of the graham cracker crust. Using a teaspoon, spoon the peanut butter mixture evenly over the top. Arrange the banana slices over the peanut butter mixture and sprinkle lightly with the nutmeg. Serve immediately for a soft-serve ice cream, or cover and freeze until firm.

 

COOK'S NOTE:
If the pie is too hard to cut after it is frozen, allow it to stand at room temperature for 15 to 20 minutes to soften slightly for easier slicing.

 

Makes 1 8-inch pie total

Serves 8
(1 wedge per serving)

Fresh Berry Cream Tarts
Calories 150; total fat 6g (saturated fat 1g); protein 2g; carbohydrates 24g; fiber 1g; cholesterol 0mg; sodium 140mg; vitamin A 4%; vitamin C 50%; calcium 6%; iron 4%

2 tablespoons apricot fruit spread

6 mini graham cracker piecrusts

1 6-ounce container nonfat lemon or vanilla yogurt sweetened with aspartame

2 cups quartered strawberries

 

  • Place fruit spread in a small microwave-safe bowl and cook on High for 10 seconds to melt slightly. Spoon 1 teaspoon into each of the tart shells. Top each tart with 2 tablespoons yogurt and ⅓ cup berries.

 

COOK'S NOTE:
This is also good with strawberry fruit spread in place of the apricot.

Excellent source of vitamin C

Makes 6 tarts total

Serves 6
(1 tart perserving)

No-Cook Pumpkin Custard Tarts
Calories 150; total fat 7g (saturated fat 2g); protein 3g; carbohydrates 20g; fiber 1g; cholesterol 5mg; sodium 290mg; vitamin A 120%; vitamin C 2%; calcium 8%; iron 6%

½ 15-ounce can solid pumpkin

½ 1-ounce package instant sugar-free, fat-free banana cream or vanilla pudding mix

1 cup light vanilla soy milk or fat-free milk

2 tablespoons light cream cheese, tub style

¾ teaspoon ground cinnamon

6 mini graham cracker piecrusts

 

  • Combine all ingredients, except the tart shells, in a blender and puree until smooth. Spoon about ⅓ cup of the pumpkin mixture into each tart shell.
  • Serve immediately, or refrigerate until needed.

 

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