THE 1,500-Calorie-a-Day Cookbook (2 page)

The Food and Drug Administration (FDA) has established criteria to help us understand the nutritional benefits and claims of what is a "good" or an "excellent" source of certain vitamins and minerals. The following is a simplified explanation of the whys and wherefores of it all.

To be a good source of vitamin A, vitamin C, calcium, or iron, a serving has to provide at least 10 percent of the recommended daily allowance (RDA), and an excellent source has to provide 20 percent of the RDA.

To be a good source of fiber, a serving has to provide no less than 2.5 to 4.9 grams, and an excellent source yields 5 grams or more per serving.

• Why is it important?
  It keeps eyes and skin healthy and helps to protect against infections.
  
• What foods provide it?
  The best sources are dark green leafy vegetables and orange fruits and vegetables. Choose from all fresh, frozen, canned, or dried vegetables and fruits.
  
• What should I look for on the nutrition label?
  A serving providing at least 10 percent of the RDA is considered a good source of vitamin A; one providing
  at least 20 percent is considered an excellent source.
  

• Why is it important?
  It helps heal cuts and wounds; keeps teeth and gums healthy; helps promote a healthy immune system; and aids in iron absorption.
  
• What foods provide it?
  Choose from fresh, frozen, canned, or dried vegetables and fruits.
  
• What should I look for on the nutrition label?
  A serving providing at least 10 percent of the RDA is considered a good source of vitamin C; one providing at least 20 percent is considered an excellent source.
  

• Why is it important?
  Iron is a mineral that is essential for carrying oxygen through the blood.
  
• What foods provide it?
  Among the foods that are relatively high in iron are lean red meat, pork, poultry, fish, soybeans, spinach, beans, and eggs.
  
• What should I look for on the nutritional label?
  A serving providing at least 10 percent of the RDA is considered a good source of iron; one providing at least 20 percent is considered an excellent source.
  

• Why is it important?
  Fiber is important for the health of the digestive system and for lowering cholesterol. It helps give a feeling of fullness with fewer calories.
  
• What foods provide it?
  Among the foods that are relatively high in fiber are plant-based foods such as fruit, vegetables, whole grains, beans, and cereal products.
  
• What should I look for on the nutritional label?
  A serving providing at least 2.5 to 4.9 grams is considered a good source of fiber; one providing at least 5 grams is considered an excellent source.
  

• Why is it important?
  Calcium is necessary for building bones and teeth and for maintaining bone mass, possibly reducing the risk of osteoporosis.
  
• What foods provide it?
  Dairy products are the primary sources. Other, nondairy sources are fortified cereals, calcium-fortified soy beverage, salmon, and dark green leafy vegetables such as spinach and broccoli.
  
• What should I look for on the nutritional label?
  A serving providing at least 10 percent of the RDA is considered a good source of calcium; one providing at least 20 percent is considered an excellent source.
  

The following seasoning suggestions can add tons of flavor to your dishes—whether entrees, salads, or side dishes—without adding tons of fat!

Keep these spice blends on hand:

Creole

Mexican

Greek

Lemon pepper

Italian

Thai

Southwestern

Mesquite

Moroccan

Use fresh ingredients like these to pick up the flavors of other ingredients:

Fresh lemon, lime, and orange juice and grated rind

Grated gingerroot

Finely chopped green onion

Finely chopped jalapeño

Fresh garlic (put through a garlic press for the best flavor)

Fresh herbs

Note: If you're adding these ingredients to recipes that are being cooked, add them at the very end of the cooking time for peak flavor.

Other products you can use to season salads, veggies, and entrees include the following:

Salad spritzers

Hot pepper sauces (There's a wide variety on the market.)

Salsas and spaghetti sauce

Butter pump sprays (Be sure to count your pumps—they add up!)

Butter granules

Fat-free sour cream

Fat-free salad dressings

A small amount of light soy sauce

Although the recipe ingredients are given in volume measurements for the most part, it would be helpful to purchase a small food scale—it's inexpensive and indispensable! It can save you from guesswork about ingredient amounts (especially with meats, poultry, and seafood) and easily keeps you on track.

POULTRY-AND MEAT-BASED

• Hearty Breakfast Pork Chops au Jus
  
• Ham and Asparagus with Lemony Cream Sauce
  
• Canadian Bacon Stackers
  
• Simply Sizzling Steak and Onions
  
• Sausage and Glazed Pineapple
  
• Creamy Swiss and Ham Mini Bagels
  

EGG-BASED

• Broccoli-Bacon Frittata
  
• Knife-and-Fork Breakfast Tortillas
  
• Country Garden Frittata
  
• Mini Ham and Potato Quiches
  
• English Muffin Pizza Scramble
  
• Bacon and Egg Breakfast Sandwich
  
• Fried Eggs on Rice and Black Beans
  

BREADS, PANCAKES, AND GRAIN-BASED

• Drop Biscuits and Creamy Apricot Spread
  
• Rustic Breakfast Roll-Ups
  
• Baguette Cheese Toast
  
• Cinnamon French Toast with Cheesecake Sauce
  
• Light "Italian" Toast with Fresh Citrus Sauce
  
• Peach-Cranberry Pancakes
  
• Mushroom and Red Pepper Cheese-Smothered Grits
  
• Apple-Honey Oatmeal
  
• Fresh Berry Oatmeal with Sweet Cream
  
• On-the-Run Breakfast Cookies
  

FRUIT-AND VEGETABLE-BASED

• Hash Brown Casserole
  
• Broiled Breakfast Tomatoes
  
• Apple Halvers
  
• Big-Bowl Cereal Parfait
  
• Tropical Fruit and Yogurt Platters
  
• Peach-Pineapple Breakfast Drink
  
• Travel Mug Breakfast
  

with Creamy Grits, Wheat Toast, and Fresh Orange Slices

4 boneless pork chops, trimmed of fat (1 pound total)

¼ teaspoon garlic powder

¼ teaspoon black pepper

cup water

½ teaspoon Worcestershire sauce

½ teaspoon instant coffee granules

¼ teaspoon salt

• Sprinkle both sides of the pork chops with the garlic powder and black pepper. Heat a medium nonstick skillet over medium-high heat until hot, and coat the skillet with cooking spray. Cook the pork chops 4 minutes on each side or until barely pink in the center.
  
• Meanwhile, combine the remaining ingredients in a small bowl and set aside.
  
• Place the pork chops on a plate. Add the Worcestershire mixture to the skillet and bring to a boil; boil 1 to 1½ minutes or until reduced to 2 tablespoons. Drizzle evenly over the pork chops.
  

Calories 160; total fat 6g (saturated fat 2g); protein 25g; carbohydrates 1g; fiber 0g; cholesterol 70mg; sodium 230mg; vitamin A 0%; vitamin C 2%; calcium 2%; iron 6%

Excellent source of fiber and vitamin C

Good source of calcium and iron

SERVE WITH

2 cups cooked grits seasoned with ¼ teaspoon each salt and pepper

Calories 70; total fat 0g (saturated fat 0g); protein 2g; carbohydrates 16g; fiber 0g; cholesterol 0mg; sodium 150mg; vitamin A 0%; vitamin C 0%; calcium 0%; iron 4%

4 slices reduced-calorie whole-wheat bread, toasted, and 4 teaspoons fruit spread

Calories 50; total fat 0g (saturated fat 0g); protein 2g; carbohydrates 12g; fiber 4g; cholesterol 0mg; sodium 120mg; vitamin A 0%; vitamin C 0%; calcium 2%; iron 4%

4 medium oranges, sliced

Calories 60; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 15g; fiber 3g; cholesterol 0mg; sodium 0mg; vitamin A 6%; vitamin C 120%; calcium 6%; iron 0%

with Raspberry-Cranberry Juice, Pink Grapefruit Sections, and Wheat Toast

1 cup water

1 pound asparagus (about 20 spears), trimmed

1¼ cups (6 ounces) extra-lean turkey ham, sliced thin and chopped

¾ cup nonfat plain yogurt

2 tablespoons plus 2 teaspoons diet mayonnaise

2 teaspoons prepared mustard

4 large hard-boiled eggs, peeled and chopped

• Bring water to boil in a large skillet over medium-high heat; add the asparagus, return to a boil, cover, and cook 2 minutes or until just tender crisp. Drain well and place on a serving platter. Cover to keep warm.
  
• Dry the skillet with a paper towel and place over medium heat; coat the skillet with cooking spray. Add the turkey ham and cook 1 minute, stirring frequently; set aside on a separate plate.
  
• Reduce the heat to medium low; add the yogurt, mayonnaise, and mustard and cook 30 seconds, stirring constantly. Do not bring to a boil. Spoon evenly over the asparagus and top with the ham and chopped egg.
  

Calories 200; total fat 11g (saturated fat 3g); protein 18g; carbohydrates 10g; fiber 3g; cholesterol 245mg; sodium 680mg; vitamin A 25%; vitamin C 15%; calcium 10%; iron 25%