THE 1,500-Calorie-a-Day Cookbook (14 page)

Excellent source of vitamin A

Good source of fiber and vitamin C

SERVE WITH

9 medium apples, sliced (about 9 cups)

Calories 70; total fat 0g (saturated fat 0g); protein 0g; carbohydrates 19g; fiber 3g; cholesterol 0mg; sodium 0mg; vitamin A 2%; vitamin C 10%; calcium 0%; iron 0%

with Sliced Bananas

1 6-ounce container low-fat vanilla yogurt

¾ cup fat-free whipped topping

1 teaspoon grated lemon rind

1 tablespoon lemon juice

½ teaspoon grated orange zest

1 tablespoon sugar

½ teaspoon vanilla extract

• Combine all the ingredients in a small bowl and stir until well blended.
  

Calories 60; total fat 1.5g (saturated fat 1.5g); protein 1g; carbohydrates 9g; fiber 0g; cholesterol 5mg; sodium 15mg; vitamin A 2%; vitamin C 2%; calcium 6%; iron 0%

Excellent source of vitamin C

Good source of fiber

SERVE WITH

4 medium bananas, peeled, sliced (4 cups), and tossed with ¼ cup orange juice and served with toothpicks

Calories 90; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 23g; fiber 3g; cholesterol 0mg; sodium 0mg; vitamin A 2%; vitamin C 20%; calcium 0%; iron 2%

with Sliced Apples

¾ to 1 cup fat-free milk

1 1-ounce package sugar-free, fat-free instant chocolate pudding mix

¼ cup reduced-fat creamy peanut butter

½ 8-ounce container fat-free whipped topping

• Whisk together the milk and pudding mix in a medium bowl until well blended.
  
• Place the peanut butter in a microwave-safe bowl, and microwave on High for 30 seconds or until slightly melted. Whisk the peanut butter into the pudding mixture until well blended, and fold in the whipped topping.
  

Calories 100; total fat 3g (saturated fat 0.5g); protein 3g; carbohydrates 14g; fiber 1g; cholesterol 0mg; sodium 240mg; vitamin A 0%; vitamin C 0%; calcium 4%; iron 4%

Good source of fiber

SERVE WITH

6 medium apples, sliced (about 6 cups)

Calories 50; total fat 0g (saturated fat 0g); protein 0g; carbohydrates 14g; fiber 2g; cholesterol 0mg; sodium 0mg; vitamin A 2%; vitamin C 8%; calcium 0%; iron 0%

with Crisp Pear Slices

½ cup pourable sugar substitute, such as Splenda

2 teaspoons grated lemon rind

½ cup lemon juice

¼ cup orange juice

• In a medium bowl, combine all the ingredients and stir until well blended. Pour into four small bowls.
  

Calories 25; total fat 0g (saturated fat 0g); protein 0g; carbohydrates 7g; fiber 0g; cholesterol 0mg; sodium 0mg; vitamin A 0%; vitamin C 0%; calcium 0%; iron 0%

Excellent source of fiber

Good source of vitamin C

SERVE WITH

4 large firm pears, sliced (about 5 cups)

Calories 110; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 29g; fiber 5g; cholesterol 0mg; sodium 0mg; vitamin A 2%; vitamin C 15%; calcium 2%; iron 2%

with Corn Tortilla Wedges

1 10-ounce can diced tomatoes with green chilies, drained

½ 15-ounce can black beans, rinsed and drained

½ medium cucumber, peeled and diced (1 cup)

¼ cup finely chopped onion

1 cup (4 ounces) mozzarella cheese, chopped fine (about ¼-inch cubes)

3 to 4 tablespoons chopped cilantro

1 tablespoon lime juice

• Combine all the ingredients in a medium bowl and toss gently yet thoroughly to blend. Cover with plastic wrap and let stand 1 hour to absorb flavors.
  

Calories 70; total fat 3g (saturated fat 2g); protein 5g; carbohydrates 5g; fiber 2g; cholesterol 5mg; sodium 310mg; vitamin A 6%; vitamin C 8%; calcium 10%; iron 4%