THE 1,500-Calorie-a-Day Cookbook (12 page)

Good source of fiber

1 2.9-ounce packet 94% fat-free microwave popcorn

½ cup (2 ounces) slivered almonds

½ cup light or dark corn syrup

½ teaspoon ground cinnamon

• Place the popcorn in the microwave and cook according to the directions on the package.
  
• Meanwhile, place a small skillet over medium-high heat until hot. Add the almonds and cook 2 to 3 minutes or until golden, stirring constantly. Remove from the skillet and set aside on a separate plate. Add the corn syrup to the skillet and bring to a boil.
  
• Place the popcorn on a large cookie sheet, discarding any unpopped kernels. Sprinkle evenly with the cinnamon and almonds. Pour the corn syrup over the popcorn and toss until well coated.
  
• Form into 14 balls. If the mixture is too sticky to mold, spread in a thin layer on the cookie sheet and let stand 30 minutes to dry slightly. Store popcorn balls in single layers between sheets of waxed paper in an airtight container.
  

½ cup (2 ounces) pecan pieces

3 tablespoons margarine (not diet margarine)

1½ cups mini marshmallows

¼ cup light corn syrup

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

• Preheat the oven to 350°F.
  
• Coat a 12-cup nonstick muffin tin with cooking spray and set aside.
  
• Heat a large saucepan over medium heat until hot. Add the pecans and cook 3 minutes, stirring constantly, until they begin to brown lightly and are fragrant. Reduce heat to low, and add the margarine. When the margarine is melted, add the marshmallows and corn syrup; stir until the marshmallows are completely melted. Add the cereal and stir to coat.
  
• Working quickly, mound equal amounts of the cereal mixture in each of the 12 muffin cups. Press each with your fingertips to form a rounded mound and let stand 5 minutes.
  
• Serve immediately for sticky mounds or let stand 1 hour for crunchier mounds. Store in an airtight container.
  

Good source of fiber

cup fat-free whipped topping

1½ tablespoons reduced-fat creamy or chunky peanut butter

8 low-fat graham cracker squares, 2½-inch squares each

2 small bananas, peeled and sliced (1
cups)

teaspoon ground nutmeg

• In a small bowl, combine the whipped topping and peanut butter; stir until well blended. Spread equal amounts (about 1 tablespoon) on each of the graham crackers, top with banana slices, and sprinkle with the nutmeg.
  

with Corn Tortilla Wedges

1 medium ripe avocado, peeled and seeded

½ 15.5-ounce can navy beans, rinsed and drained

¾ cup fat-free sour cream

2 tablespoons lime juice

½ 0.7-ounce packet dry Italian salad dressing mix

• Combine all ingredients in a blender or food processor and puree until smooth.
  

Calories 90; total fat 3.5g (saturated fat 0.5g); protein 3g; carbohydrates 11g; fiber 2g; cholesterol 0mg; sodium 340mg; vitamin A 4%; vitamin C 6%; calcium 6%; iron 2%

Good source of fiber

SERVE WITH

7 soft soft corn tortillas, cut into 8 wedges each, baked in a 350°F oven for 8 minutes, and cooled completely

Calories 60; total fat 0.5g (saturated fat 0g); protein 1g; carbohydrates 12g; fiber 2g; cholesterol 0mg; sodium 10mg; vitamin A 0%; vitamin C 0%; calcium 2%; iron 2%

with Corn Tortilla Wedges

1 16-ounce can fat-free refried beans

1½ medium limes

1 teaspoon ground cumin

1½ cups (12 ounces) fat-free sour cream

1 4-ounce can chopped mild green chilies, drained

1 medium tomato, seeded and chopped (1 cup)