THE 1,500-Calorie-a-Day Cookbook (23 page)

1/8 teaspoon salt

• Combine all the ingredients in a medium bowl and toss gently yet thoroughly until well blended. Add more lime juice, if desired.
  

Calories 170; total fat 7g (saturated fat 2g); protein 25g; carbohydrates 0g; fiber 0g; cholesterol 70mg; sodium 230mg; vitamin A 0%; vitamin C 2%; calcium 2%; iron 6%

Excellent source of fiber, vitamins A and C, and calcium

Good source of iron

SERVE WITH

4 ounces low-fat tortilla chips and ½ cup fat-free sour cream

Calories 160; total fat 4.5g (saturated fat 1g); protein 4g; carbohydrates 26g; fiber 2g; cholesterol 5mg; sodium 310mg; vitamin A 4%; vitamin C 0%; calcium 10%; iron 2%

½ pound baby carrots (about 24 total)

Calories 20; total fat 0g (saturated fat 0g); protein 0g; carbohydrates 5g; fiber 1g; cholesterol 0mg; sodium 45mg; vitamin A 160%; vitamin C 8%; calcium 2%; iron 2%

with Cracked Pepper Water Crackers, Sharp Cheddar Cheese, and Fresh Strawberries

2 slices reduced-calorie whole-wheat bread, cut into ½-inch cubes

½ cup fat-free ranch dressing

2 medium garlic cloves, minced

5 cups packed chopped romaine lettuce

¾ cup (3 ounces) turkey ham, sliced thin and chopped

½ medium cucumber, peeled and chopped (1 cup)

½ cup frozen green peas, thawed

4 large hard-boiled eggs, 2 yolks discarded, chopped

• Preheat the oven to 350°F.
  
• Place the bread cubes on a cookie sheet in a single layer and bake 8 minutes or until lightly golden. Cool completely.
  
• Meanwhile, in a small bowl, stir together the ranch dressing and garlic; set aside.
  
• Combine the lettuce, ham, cucumber, and peas in a large bowl. Add the salad dressing mixture and toss gently yet thoroughly to coat completely. Add the bread cubes and chopped egg; toss gently.
  

Calories 170; total fat 4g (saturated fat 1g); protein 12g; carbohydrates 21g; fiber 4g; cholesterol 120mg; sodium 710mg; vitamin A 50%; vitamin C 20%; calcium 6%; iron 10%

Excellent source of fiber, vitamins A and C, and calcium Good source of iron

SERVE WITH

20 cracked pepper water crackers and 4 ounces reduced-fat sharp cheddar cheese, sliced thin

Calories 130; total fat 6g (saturated fat 4g); protein 8g; carbohydrates 11g; fiber 1g; cholesterol 20mg; sodium 330mg; vitamin A 6%; vitamin C 0%; calcium 20%; iron 2%

4 cups fresh whole strawberries

Calories 45; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 11g; fiber 3g; cholesterol 0mg; sodium 0mg; vitamin A 0%; vitamin C 140%; calcium 2%; iron 4%

with Fresh Strawberries and Cinnamon Crisps

3/4 cup fat-free raspberry salad dressing

2 teaspoons grated gingerroot or grated orange rind

6 cups (12 ounces) packed baby spinach

1½ cups (½ pound) cooked diced chicken breast

2 ounces goat cheese, cut into small pieces

¼ cup (1 ounce) sliced almonds, toasted

½ medium red onion, sliced thin (½ cup)

• Combine the salad dressing and ginger in a small bowl; whisk until well blended. Place the spinach on the bottom of a serving platter or four individual dinner plates, and top with the chicken and onion. Spoon the dressing evenly over all and top with the cheese and almonds.
  

Calories 250; total fat 9g (saturated fat 3.5g); protein 21g; carbohydrates 21g; fiber 3g; cholesterol 50mg; sodium 240mg; vitamin A 35%; vitamin C 15%; calcium 10%; iron 15%

Excellent source of fiber, vitamins A and C, and iron

Good source of calcium

SERVE WITH

2 cups quartered strawberries

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

20 cinnamon cracker crisps

Calories 80; total fat 2.5g saturated fat 0.5g); protein 1g; carbohydrates 13g; fiber 1g; cholesterol 0mg; sodium 70mg; vitamin A 0%; vitamin C 0%; calcium 2%; iron 4%

with Celery and Frozen Sweet Grapes

8 soft soft corn tortillas

½ pound extra-lean ground beef

½ teaspoon salt

½ teaspoon ground cumin

¾ cup (3 ounces) reduced-fat sharp cheddar cheese, shredded

2 medium jalapeño peppers, seeded and chopped fine

1 medium tomato, seeded and chopped (1 cup)

½ cup fat-free sour cream

¼ cup chopped fresh cilantro, optional

• Line an oven rack with foil and preheat the oven to 425°F.
  
• Place the tortillas on the foil, and bake 9 minutes or until beginning to brown lightly.
  
• Meanwhile, cook the beef with the salt and cumin in a large nonstick skillet over medium-high heat.
  
• Remove the tortillas from the oven, and top with the cheese, pepper, beef mixture, and tomato. Return to the oven, turn the oven off, and let stand until cheese melts, about 2 minutes.
  
• Top with the sour cream and cilantro.
  

Calories 280; total fat 9g (saturated fat 4.5g); protein 21g; carbohydrates 30g; fiber 4g; cholesterol 50mg; sodium 550mg; vitamin A 15%; vitamin C 10%; calcium 25%; iron 10%

Excellent source of fiber, vitamin C, and calcium

Good source of vitamin A and iron

SERVE WITH

4 medium celery stalks, trimmed and cut into 3 pieces each

Calories 10; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 2g; fiber 1g; cholesterol 0mg; sodium 50mg; vitamin A 2%; vitamin C 8%; calcium 2%; iron 2%

4 cups frozen seedless green or red grapes

Calories 60; total fat 0.5g (saturated fat 0g); protein 1g; carbohydrates 16g; fiber 1g; cholesterol 0mg; sodium 0mg; vitamin A 2%; vitamin C 15%; calcium 2%; iron 2%

with Diced Mango

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

½ teaspoon ground cumin

¼ teaspoon salt

4 medium green onions, chopped coarse (about ¾ cup)

4 whole-wheat flour tortillas, warmed

2 cups shredded lettuce

½ cup salsa verde

½ cup fat-free sour cream

¼ cup chopped fresh cilantro, optional

1 medium lime, quartered

• Sprinkle one side of the pork with the cumin and salt; set aside on a separate plate.
  
• Heat a large nonstick skillet over medium-high heat until hot, and coat the skillet with cooking spray. Add the pork and cook 4 minutes on each side or until barely pink in the center;
  place on a cutting board. Coat any pan residue in the skillet with cooking spray. Add the onion in a single layer, coat it with cooking spray, cook 2 minutes, turn, and cook another 2 minutes or until beginning to brown. Set aside on the cutting board. Slice the pork into thin strips.
  
• To assemble, place the tortillas on four individual dinner plates and top each with equal amounts (in order) of lettuce, salsa verde, sour cream, cilantro, and pork. Squeeze lime juice evenly over all and top with green onions. Serve open face.