THE 1,500-Calorie-a-Day Cookbook (27 page)

12 rye crispbreads, such as Wasa

4 ¾-ounce slices reduced-fat Swiss cheese, cut in 3 strips each

3 medium plum tomatoes, sliced thin (1½ cups)

12 pitted kalamata olives, chopped fine

• Spoon 1 tablespoon of the hummus on each of the crispbreads, top with
  cheese slice and equal amounts of the tomato slices and olives.
  

Calories 270; total fat 12g (saturated fat 3g); protein 13g; carbohydrates 31g; fiber 8g; cholesterol 10mg; sodium 460mg; vitamin A 10%; 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 cups shredded coleslaw mix topped with ¼ cup balsamic salad dressing

Calories 35; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 8g; fiber 2g; cholesterol 0mg; sodium 240mg; vitamin A 2%; vitamin C 60%; calcium 4%; iron 2%

4 medium plums

Calories 40; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 11g; fiber 1g; cholesterol 0mg; sodium 0mg; vitamin A 4%; vitamin C 6%; calcium 0%; iron 2%

SEAFOOD

• Fish Fillets in Chunky Creole Sauce
  
• Buttery Toasted-Almond Fish Fillets
  
• Fish Fillets and Creamy Lemon-Dijon Sauce
  
• Roasted Salmon and Fresh Pineapple Salsa
  
• Shrimp, Sausage, and Bayou Rice
  
• Black Pepper–Lemon Shrimp
  

POULTRY

• Oregano Chicken and Capers
  
• Buttermilk-Battered Fried Chicken Tenders
  
• Spicy Lemon-Mustard Chicken
  
• Creamy Herbed Chicken and Noodles
  
• Chipotle Chicken-and-Rice Skillet Casserole
  
• Garlic Chicken and Bok Choy
  
• Double Cheese–Stuffed Turkey Patties
  
• Pepperoni-Basil Pasta
  

BEEF

• Beef Tenderloin and Sweet Marsala Mushrooms
  
• Sirloin Steak and Sweet Bourbon Reduction
  
• Skillet Meatloaf Rounds
  
• French-Onion Beef and Carrots
  
• Mexican Green-Chili Skillet Casserole
  

PORK

• Thyme-Rubbed Skillet Pork Chops
  
• Seared Pork Tenderloin and Horseradish-Rosemary Aioli
  
• Spiced Pork and Dark Cherry–Ginger Salsa
  
• Pork Chops and Tarragon-Lemon Rice
  
• Speedy Chimichurri-Style Pork Chops
  
• Fresh Ginger–Pork Potsticker Bowls
  

MEATLESS

• Stuffed Quick-Baked Potatoes, Cheese Sauce, and Broccoli
  
• Feta, Edamame, and Fresh Herb Penne
  
• Skillet Rice and Black Beans
  
• Skillet Garden au Gratin
  
• Pinto Bean Shepherd's Pie
  

with Corn-and-Zucchini Toss and Creamy Country Coleslaw

1 medium celery stalk, sliced thin (½ cup)

½ medium yellow onion, chopped fine (½ cup)

½ medium green bell pepper, chopped fine (½ cup)

1 cup (5 ounces) sweet grape tomatoes, quartered

2 tablespoons diet margarine

2 tablespoons chopped fresh parsley

½ teaspoon Louisiana hot sauce or to taste

4 snapper fillets or other lean white fish fillets (1 pound total)

½ teaspoon salt

• Heat a large nonstick skillet over medium heat until hot, and coat the skillet with cooking spray. Add the celery, onion, and bell pepper; coat them with cooking spray; and cook 6 minutes or until just beginning to brown lightly. Add the tomato and margarine; cook 30 seconds. Stir in the parsley and hot sauce. Place in a small bowl, cover, and set aside.
  
• Recoat the skillet with cooking spray and place over medium-high heat. Sprinkle the fillets evenly with ¼ teaspoon of the salt and cook 3 minutes; turn and cook 2 minutes or until opaque in the center. Remove from heat. Stir the remaining ¼ teaspoon salt into the tomato mixture and pour over the fish fillets. Cover and let stand 2 minutes to heat slightly and absorb flavors.
  

Calories 160; total fat 4g (saturated fat 1g); protein 24g; carbohydrates 5g; fiber 1g; cholesterol 40mg; sodium 420mg; vitamin A 20%; vitamin C 45%; calcium 6%; iron 4%

Excellent source of fiber and vitamins A and C

Good source of calcium and iron

SERVE WITH

3 cups frozen corn (1 pound) steamed with 1 medium zucchini, diced (1 cup)

Calories 120; total fat 1g (saturated fat 0g); protein 5g; carbohydrates 27g; fiber 3g; cholesterol 0mg; sodium 0mg; vitamin A 6%; vitamin C 35%; calcium 2%; iron 4%

4 cups coleslaw mix tossed with ¼ cup coleslaw dressing

Calories 80; total fat 6g (saturated fat 1g); protein 1g; carbohydrates 7g; fiber 2g; cholesterol 10mg; sodium 220mg; vitamin A 2%; vitamin C 60%; calcium 4%; iron 2%

with Fresh Ginger Rice, Steamed Sugar Snaps, and Apricot Halves

½ cup (2 ounces) sliced almonds

1½ tablespoons diet margarine

1 teaspoon Worcestershire sauce

½ teaspoon grated lemon rind

¼ plus 1/8 teaspoon salt

4 tilapia fillets or other lean white fish fillets (1 pound total)

½ teaspoon paprika

2 tablespoons water

1 tablespoon lemon juice

• Heat a large nonstick skillet over medium-high heat until hot. Add the almonds and cook 2 to 3 minutes or until beginning to brown lightly, stirring frequently. Remove from heat, and stir in the margarine, Worcestershire sauce, lemon rind, and ¼ teaspoon of the salt; set aside in a separate bowl.
  
• Sprinkle both sides of the fish evenly with the paprika and remaining
  teaspoon salt. Heat the skillet over medium heat, add the fish, coat it with cooking spray, and cook 3 to 4 minutes on each side or until opaque in the center. Place the fish on a serving platter.
  
• Stir the water and lemon juice into the almond mixture, and spoon evenly over the fish.
  

Calories 210; total fat 11g (saturated fat 2g); protein 25g; carbohydrates 3g; fiber 1g; cholesterol 75mg; sodium 300mg; vitamin A 4%; vitamin C 2%; calcium 4%; iron 6%