THE 1,500-Calorie-a-Day Cookbook (11 page)

Excellent source of fiber, vitamin C, and calcium

SERVE WITH

8 slices Canadian bacon (½ pound total), browned

Calories 90; total fat 4g (saturated fat 1.5g); protein 12g; carbohydrates 1g; fiber 0g; cholesterol 30mg; sodium 800mg; vitamin A 0%; vitamin C 0%; calcium 0%; iron 2%

4 slices reduced-calorie whole-wheat bread, toasted

Calories 40; total fat 0g (saturated fat 0g); protein 2g; carbohydrates 9g; fiber 4g; cholesterol 0mg; sodium 120mg; vitamin A 0%; vitamin C 0%; calcium 2%; iron 4%

with Peanut Buttery Toast

2½ cups light vanilla soy milk

6 ounces (about 1¼ cups) frozen unsweetened peaches

½ 8-ounce can crushed pineapple in juice, undrained

¼ cup apricot fruit spread

½ teaspoon vanilla extract

• Combine all the ingredients in a blender, secure the lid, and puree until smooth.
  

Calories 220; total fat 1.5g (saturated fat 0g); protein 10g; carbohydrates 40g; fiber 2g; cholesterol 0mg; sodium 240mg; vitamin A 20%; vitamin C 15%; calcium 40%; iron 6%

Excellent source of fiber, vitamin A, and calcium

Good source of vitamin C and iron

SERVE WITH

2 slices reduced-calorie whole-wheat bread, toasted, and 2 tablespoons reduced-fat creamy or crunchy peanut butter

Calories 140; total fat 8g (saturated fat 1.5g); protein 6g; carbohydrates 12g; fiber 5g; cholesterol 0mg; sodium 150mg; vitamin A 0%; vitamin C 0%; calcium 2%; iron 6%

3 cups light chocolate soy milk

1 medium banana, peeled

1 tablespoon instant coffee granules

3 tablespoons creamy reduced-fat peanut butter

5 to 6 ice cubes, optional

• Combine all the ingredients in a blender, secure the lid, and puree until smooth.
  

Excellent source of calcium

Good source of fiber, vitamin A, and iron

CRUNCHY SNACKS

• Southwestern Chex Crunch
  
• Tangy Dill Pita Chips
  
• Sweet and Crunchy Snack Mix
  
• Sweet and Sticky Cinnamon Popcorn Balls
  
• Crunchy, Nutty Cereal Mounds
  
• Graham Cracker Stacks
  

DIPS, SALSAS, AND SPREADS

• Fresh Lime and Avocado Dip
  
• Refried Bean and Avocado Stacker Dip
  
• Creamy, Cheesy, Spicy Spinach
  
• Shrimp with Fresh Lemon Aioli
  
• Creamy Pumpkin Pie Dip
  
• Citrus Cream
  
• Creamy, Peanutty, Chocolatey Dip
  
• Crunchy Fruit Citrus Dip
  
• Black Bean and Mozzarella Simple Salsa
  
• Red Pepper and White Bean Toss
  
• Tomato-Peperoncini on Crostini
  
• Mexican Black Bean Hummus
  
• Roasted Pepper and Kalamata Hummus
  
• Two-Cheese Pimiento Topper
  
• Creamy Cream Cheese with Raspberry Pepper Jelly
  

PICKUPS

• Sherried Garlic Mushrooms
  
• Mini Potato Bakers
  
• Pepperoni Bites
  
• Jalapeño Melts
  
• Pizza Pinchers
  
• Antipasto Skewers
  
• Salmon-Topped Cucumber Rounds
  
• Cheese Bundles
  
• Double-Stuffed Deviled Eggs
  

4 cups whole-grain or multigrain Chex cereal

1 cup (2 ounces) low-sodium cheese-flavored fish crackers, such as Pepperidge Farm Goldfish

2 cups (2 ounces) toasted garlic bagel chips, broken in fourths

1 tablespoon Worcestershire sauce

1 tablespoon prepared mustard

2 teaspoons canola oil

½ 1.25-ounce packet 40% less-sodium taco seasoning mix

• Preheat the oven to 300°F.
  
• Combine the cereal, crackers, and bagel pieces in a large bowl and set aside.
  
• Combine the Worcestershire sauce, mustard, and oil in a small bowl, and stir until well blended. Spoon over the cereal mixture and toss gently yet thoroughly to coat completely. Sprinkle the seasoning mix evenly over all and toss until well coated. Place on a large baking sheet in a single layer and bake 11 to 12 minutes or until beginning to brown lightly.
  
• Remove the pan from the oven, place on a wire rack, and let stand 2 hours. Store leftovers in an airtight container in a dry pantry.
  

Excellent source of iron

4 whole-wheat pita breads, cut in half crosswise (making 8 rounds)

½ 1-ounce packet dry ranch salad dressing mix

1 teaspoon dried dill weed

• Preheat the oven to 350°F.
  
• Place the pita rounds on a cutting board, smooth side down, and coat lightly with cooking spray. Sprinkle evenly with the salad dressing mix and dill. Cut each round into six wedges and arrange on two cookie sheets.
  
• Bake 6 to 7 minutes or until lightly golden on edges. Place on a rack to cool completely. Store in an airtight container.
  

1½ cups crunchy high-fiber cereal, such as Kashi GOLEAN Crunch!

¼ cup dried cherries

¼ cup (1 ounce) dry-roasted peanuts, salted variety, if desired

• Combine all ingredients in a medium bowl and toss to blend well.