THE 1,500-Calorie-a-Day Cookbook (31 page)

with Quick-Baked Acorn Squash and Steamed Mixed Vegetables

1¼ pounds 99% fat-free ground turkey breast

2 teaspoons Worcestershire sauce

¼ teaspoon salt

½ cup (2 ounces) shredded reduced-fat sharp cheddar cheese

3 tablespoons (¾ ounce) crumbled blue cheese

2 tablespoons finely chopped onion

2 tablespoons chopped fresh parsley

Paprika

• Preheat the broiler. Coat a foil-lined baking sheet with cooking spray and set aside.
  
• Shape the ground turkey into eight patties, and place in a single layer on the baking sheet. Sprinkle four of the patties with the Worcestershire sauce and salt.
  
• Combine the cheddar cheese, blue cheese, onion, and parsley in a small bowl, and toss gently yet thoroughly until blended. Mound equal amounts on top of the seasoned patties. Top with the remaining patties. Seal the edges by pressing them down lightly with your fingertips. Sprinkle with paprika and broil at least 4 inches from the heat source, 5 minutes on each side or until beginning to brown.
  

Calories 220; total fat 6g (saturated fat 3g); protein 40g; carbohydrates 2g; fiber 0g; cholesterol 70mg; sodium 450mg; vitamin A 8%; vitamin C 4%; calcium 15%; iron 10%

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

Good source of fiber

SERVE WITH

1 pound acorn squash, quartered, seeded, pierced, and cooked in the microwave on High for 8 to 10 minutes until tender, and then drizzled with 2 tablespoons honey

Calories 80; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 20g; fiber 2g; cholesterol 0mg; sodium 0mg; vitamin A 8%; vitamin C 20%; calcium 4%; iron 4%

2 cups frozen mixed vegetables, steamed (10 ounces)

Calories 45; total fat 0g (saturated fat 0g); protein 2g; carbohydrates 10g; fiber 2g; cholesterol 0mg; sodium 30mg; vitamin A 100%; vitamin C 10%; calcium 2%; iron 4%

with Steamed Zucchini Slices and Balsamic Spring Greens Carrot Salad

4 ounces uncooked multigrain penne or rotini

1 cup (2 ounces) packed fresh spinach, chopped coarse

1 medium red bell pepper, chopped fine (1 cup)

1½ cups spaghetti sauce

3 tablespoons chopped fresh basil or 1 tablespoon dried basil leaves, crushed

17 small turkey pepperoni slices, quartered

1 cup (4 ounces) shredded mozzarella cheese

1 tablespoon grated Parmesan cheese

• Cook the pasta according to the package directions, omitting any salt or fat. Drain the pasta in a colander, add the spinach to the colander, and toss until the spinach is limp, about 30 seconds. Place in an 8-inch square baking pan. Cover to keep warm.
  
• Preheat the broiler.
  
• Coat the pasta pot with cooking spray and place over medium-high heat. Add the bell pepper and cook 1 minute, stirring constantly. Add the spaghetti sauce and cook 1 to 2 minutes
  or until beginning to boil; spoon sauce mixture evenly over the pasta. Sprinkle the basil and pepperoni evenly over all and top with the mozzarella cheese. Broil at least 4 inches from the heat source 1½ to 2 minutes or until beginning to turn a rich, golden brown. Remove from the broiler, sprinkle evenly with the Parmesan, and let stand 5 to 10 minutes to absorb flavors.
  

Calories 270; total fat 9g (saturated fat 4g); protein 16g; carbohydrates 38g; fiber 7g; cholesterol 25mg; sodium 850mg; vitamin A 45%; vitamin C 130%; calcium 25%; iron 15%

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

SERVE WITH

2 medium zucchini, sliced (2 cups) and steamed

Calories 20; total fat 0g (saturated fat 0g); protein 3g; carbohydrates 3g; fiber 1g; cholesterol 0mg; sodium 0mg; vitamin A 0%; vitamin C 60%; calcium 2%; iron 4%

3 cups mixed greens, 1 cup matchstick carrots, and 12 small ripe olives tossed with ¼ cup reduced-fat balsamic salad dressing

Calories 50; total fat 1g (saturated fat 0g); protein 1g; carbohydrates 9g; fiber 2g; cholesterol 0mg; sodium 350mg; vitamin A 100%; vitamin C 15%; calcium 4%; iron 6%

with Fresh Garlic-Rubbed French Bread and Greens with Hearts of Palm

4 4-ounce beef tenderloin steaks

¼ teaspoon coarsely ground black pepper

½ teaspoon salt

2 teaspoons extra-virgin olive oil

1 8-ounce package sliced mushrooms

½ cup marsala

1 tablespoon diet margarine

¼ cup finely chopped parsley

• Sprinkle both sides of the beef evenly with the pepper and ¼ teaspoon of the salt. Let stand 15 minutes. Meanwhile, preheat the oven to 200°F. Heat a large nonstick skillet over medium-high heat until hot, and coat the skillet with cooking spray. Add 1 teaspoon of the oil, and tilt the skillet to coat the bottom lightly. Add the mushrooms, coat them with cooking spray, and sprinkle with the remaining ¼ teaspoon salt; cook 5 minutes or until beginning to brown, stirring frequently. Set aside on a separate plate.
  
• Return the skillet to medium-high heat, add the remaining 1 teaspoon oil, and tilt the skillet to coat the bottom. Add the beef and cook 3 minutes on each side. Reduce heat to medium low, turn the beef, and continue to cook 2 to 4 minutes or to
  desired doneness. Place on four dinner plates and place in the oven to keep warm.
  
• Add the marsala to the pan residue in the skillet, bring to a boil over medium-high heat, and cook 1 minute or until reduced to ¼ cup liquid. Add the mushrooms and any accumulated juices to the reduced marsala, bring to a boil, and cook 1½ minutes or until the liquid is almost evaporated. Remove from heat, add the margarine, and stir until melted. Spoon equal amounts of the mushroom sauce evenly over each steak and sprinkle each evenly with parsley.
  

Calories 210; total fat 8g (saturated fat 2g); protein 24g; carbohydrates 7g; fiber 0g; cholesterol 60mg; sodium 370mg; vitamin A 2%; vitamin C 2%; calcium 2%; iron 15%

Excellent source of vitamins A and C and iron

Good source of fiber and calcium

SERVE WITH

4 cups spring greens tossed with 4 teaspoons olive oil and 4 teaspoons vinegar, topped with 1 cup canned hearts of palm, chopped

Calories 60; total fat 5g (saturated fat 0.5g); protein 2g; carbohydrates 3g; fiber 2g; cholesterol 0mg; sodium 170mg; vitamin A 30%; vitamin C 20%; calcium 6%; iron 10%

4 ounces French bread, cut into 4 slices, lightly toasted, and rubbed with fresh garlic halves

Calories 70; total fat 1g (saturated fat 0g); protein 2g; carbohydrates 15g; fiber 1g; cholesterol 0mg; sodium 150mg; vitamin A 0%; vitamin C 0%; calcium 4%; iron 4%

with Quick-Baked Sweet Potatoes and Green Pepper–Yellow Squash Sauté

2 tablespoons light soy sauce

2 tablespoons balsamic vinegar