THE 1,500-Calorie-a-Day Cookbook (33 page)

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

Good source of calcium

SERVE WITH

2 cups frozen green peas, steamed (10 ounces)

Calories 50; total fat 0g (saturated fat 0g); protein 4g; carbohydrates 10g; fiber 3g; cholesterol 0mg; sodium 80mg; vitamin A 30%; vitamin C 20%; calcium 2%; iron 6%

½ small head of iceberg lettuce, cut in 4 wedges and topped with ½ cup reduced-fat Thousand Island dressing or other reduced-fat dressing

Calories 80; total fat 4.5g (saturated fat 0.5g); protein 0g; carbohydrates 8g; fiber 0g; cholesterol 10mg; sodium 340mg; vitamin A 4%; vitamin C 2%; calcium 0%; iron 0%

with Sweet Corn, Steamed Brussels Sprouts, and Wheat Rolls

½ teaspoon dried thyme leaves

¼ teaspoon dried rosemary, crushed

¼ teaspoon garlic powder

¼ teaspoon paprika

¼ teaspoon salt

¼ teaspoon black pepper

4 pork chops with bone in (1¼ pounds total)

1 teaspoon canola oil

• In a small bowl, combine the thyme, rosemary, garlic powder, paprika, salt, and pepper. Sprinkle evenly over both sides of the pork chops, pressing lightly to allow the thyme mixture to adhere.
  
• Place a large nonstick skillet over medium heat until hot, add the oil, and tilt the skillet to coat the bottom lightly. Add the pork chops and cook 5 minutes on each side or until barely pink in the center. Remove from heat, cover, and let stand 3 minutes to allow juices to release and create a light sauce.
  

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 and vitamin C

Good source of vitamin A and iron

SERVE WITH

2 cups frozen corn, boiled (10 ounces)

Calories 60; total fat 0.5g (saturated fat 0g); protein 2g; carbohydrates 15g; fiber 2g; cholesterol 0mg; sodium 0mg; vitamin A 4%; vitamin C 8%; calcium 0%; iron 2%

1 pound brussels sprouts, steamed (4 cups)

Calories 45; total fat 0g (saturated fat 0 g); protein 4g; carbohydrates 9g; fiber 4g; cholesterol 0mg; sodium 10mg; vitamin A 15%; vitamin C 140%; calcium 2%; iron 6%

4 1-ounce whole-wheat dinner rolls, warmed

Calories 80; total fat 1.5g (saturated fat 0g); protein 2g; carbohydrates 14g; fiber 2g; cholesterol 0mg; sodium 135mg; vitamin A 0%; vitamin C 0%; calcium 4%; iron 4%

with Quick-Baked Potatoes, Lemon-Zested String Beans, and Caesar's Tomatoes

¼ teaspoon paprika, optional

¼ plus 1/8 teaspoon salt

⅛ teaspoon coarsely ground black pepper

1 pound pork tenderloin

¼ cup water

⅓ cup fat-free sour cream

1½ tablespoons light mayonnaise

2 teaspoons prepared horseradish

1 medium garlic clove, minced

¼ teaspoon dried rosemary, crushed

• Preheat the oven to 425°F.
  
• In a small bowl, combine the paprika, ¼ teaspoon salt, and pepper. Coat the pork evenly with the mixture. Place a medium skillet over medium-high heat until hot, and coat the skillet with cooking spray. Add the pork and cook 2 minutes, turn, and cook 2 minutes more or until browned. Place in an 11″ × 7″ baking pan coated with cooking spray.
  
• Add the water to the skillet, scraping the bottom and sides; bring to a boil and pour evenly over the pork. Bake 18 to 20 minutes or until the meat reaches an internal temperature of 150°F. Remove from the oven and let stand a few minutes in the baking pan on a cooling rack before removing and slicing.
  
• Meanwhile, in a small bowl, combine the remaining ingredients. Place the pork on a serving platter, drizzle with any accumulated juices, and serve with the sauce alongside.
  

Calories 180; total fat 6g (saturated fat 1.5g); protein 25g; carbohydrates 5g; fiber 0g; cholesterol 80mg; sodium 350mg; vitamin A 4%; vitamin C 6%; calcium 4%; iron 8%

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

Good source of calcium

SERVE WITH

4 medium red potatoes (1½ pounds), pierced, microwaved on High for 11 minutes, and topped with ¼ cup chopped green onions

Calories 120; total fat 0g (saturated fat 0g); protein 3g; carbohydrates 28g; fiber 3g; cholesterol 0mg; sodium 45mg; vitamin A 0%; vitamin C 60%; calcium 2%; iron 6%

1 pound green beans, steamed and tossed with 2 tablespoons chopped parsley and 1 teaspoon grated lemon rind

Calories 25; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 7g; fiber 4g; cholesterol 0mg; sodium 0mg; vitamin A 6%; vitamin C 15%; calcium 6%; iron 2%

3 medium tomatoes, sliced (3 cups), and 40 sprays of Caesar salad dressing spritzer

Calories 25; total fat 1g (saturated fat 0g); protein 1g; carbohydrates 4g; fiber 1g; cholesterol 0mg; sodium 70mg; vitamin A 15%; vitamin C 20%; calcium 0%; iron 2%

with Quick-Baked Sweet Potato Halves and Lemon-Broccoli Florets

⅛ teaspoon ground allspice

¼ teaspoon salt

¼ teaspoon coarsely ground black pepper

1 pound pork tenderloin

½ 16-ounce package frozen dark sweet cherries, thawed and chopped coarse

1 small firm pear, peeled and diced (¾ cup)

⅓ cup dried cherries

¼ cup finely chopped red onion or 2 finely chopped jalapeño peppers

1 teaspoon grated gingerroot

• Preheat the oven to 425°F.
  
• In a small bowl, combine the allspice, salt, and pepper. Sprinkle evenly over the pork.
  
• Heat a medium nonstick skillet over medium-high heat until hot, and coat the skillet with cooking spray. Add the pork and cook 2 minutes, turn, and cook 2 minutes more to brown. Place in an 11″ × 7″ baking pan coated with cooking spray and bake 18 to 20 minutes or until the internal temperature reaches 150°F.
  
• Meanwhile, combine the sweet cherries, pear, dried cherries, onion, and ginger in a small bowl and stir until well blended. Set aside.
  
• Remove the pork from the oven and let stand a few minutes in the baking pan on a cooling rack before removing and slicing. Slice thin and serve with the cherry mixture.
  

Calories 240; total fat 4g (saturated fat 1g); protein 13g; carbohydrates 36g; fiber 4g; cholesterol 25mg; sodium 830mg; vitamin A 2%; vitamin C 60%; calcium 8%; iron 10%