THE 1,500-Calorie-a-Day Cookbook (5 page)

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

Good source of iron

SERVE WITH

3 cups orange juice

Calories 80; total fat 0.5g (saturated fat 0g); protein 1g; carbohydrates 19g; fiber 0g; cholesterol 0mg; sodium 0mg; vitamin A 6%; vitamin C 130%; calcium 2%; iron 2%

2 medium bananas, peeled and sliced (2 cups)

Calories 50; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 13g; fiber 2g; cholesterol 0mg; sodium 0mg; vitamin A 0%; vitamin C 8%; calcium 0%; iron 0%

with Olive-Oiled Country French Bread and Vegetable Juice

3 ounces bulk 50% less-fat pork sausage, such as Jimmy Dean

1 medium green bell pepper, chopped (1 cup)

½ medium yellow onion, chopped (½ cup)

1 cup egg substitute

1 teaspoon Worcestershire sauce

¼ teaspoon salt

1½ cups (8 ounces) frozen corn kernels, thawed

cup (1½ ounces) finely shredded reduced-fat sharp cheddar cheese

• Heat a medium nonstick skillet over medium heat until hot, and coat the skillet with cooking spray. Add the sausage and cook until browned, stirring frequently. Set aside on a separate plate.
  
• Coat the pan residue with cooking spray. Add the bell pepper and onion; coat the vegetables with cooking spray and cook 6 minutes or until beginning to turn a rich brown, stirring frequently.
  
• Meanwhile, in a small bowl, combine the egg substitute, Worcestershire sauce, and salt. Reduce the heat to medium low, add the corn to the pepper mixture, and stir until well
  blended. Gently pour the egg mixture evenly over all; cover and cook 10 minutes or until just set in the center. Remove from heat, sprinkle evenly with the cheese, and sprinkle the sausage over all. Cover and let stand 2 minutes to allow the cheese to melt.
  

Calories 200; total fat 7g (saturated fat 3g); protein 18g; carbohydrates 19g; fiber 2g; cholesterol 25mg; sodium 580mg; vitamin A 35%; vitamin C 120%; calcium 10%; iron 10%

Excellent source of vitamins A and C and fiber

Good source of calcium and iron

SERVE WITH

4 ounces country French bread, cut into 4 slices, lightly toasted, and drizzled with 4 teaspoons extra-virgin olive oil

Calories 120; total fat 5g (saturated fat 0.5g); protein 2g; carbohydrates 14g; fiber 1g; cholesterol 0mg; sodium 180mg; vitamin A 0%; vitamin C 0%; calcium 2%; iron 4%

3 cups low-sodium vegetable juice

Calories 35; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 8g; fiber 1g; cholesterol 0mg; sodium 100mg; vitamin A 30%; vitamin C 70%; calcium 2%; iron 2%

with Tomato and Avocado Slices, and Citrus Juice Blend

1 cup egg substitute

2 cups refrigerated shredded potatoes

4 medium green onions, chopped fine (½ cup)

1 cup (4 ounces) extra-lean turkey ham, sliced thin and chopped

3 ¾-ounce wedges Swiss cheese spread, such as Laughing

Cow, cut into small pieces

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

• Preheat the oven to 350°F.
  
• Coat a 12-cup nonstick muffin tin with cooking spray and set aside.
  
• Combine all of the ingredients, except the cheddar cheese, and stir until blended. Spoon equal amounts of the egg mixture into each of the muffin cups and bake 15 minutes or until eggs are just set. Sprinkle evenly with the cheddar cheese, and bake 2 minutes or until cheese melts.
  
• Remove from the oven and cool on a rack 5 minutes before serving.
  

Calories 170; total fat 6g (saturated fat 3g); protein 18g; carbohydrates 10g; fiber 1g; cholesterol 35mg; sodium 820mg; vitamin A 10%; vitamin C 8%; calcium 20%; iron 8%

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

Good source of iron

SERVE WITH

2 medium tomatoes, sliced (2 cups)

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

1 ripe medium avocado, sliced (1 cup)

Calories 80; total fat 7g (saturated fat 1g); protein 1g; carbohydrates 4g; fiber 3g; cholesterol 0mg; sodium 0mg; vitamin A 2%; vitamin C 8%; calcium 0%; iron 2%

3 cups citrus juice blend, such as V8 VFusion

Calories 80; total fat 0g (saturated fat 0g); protein 0g; carbohydrates 19g; fiber 0g; cholesterol 0mg; sodium 35mg; vitamin A 70%; vitamin C 90%; calcium 0%; iron 0%

with Tropical Fruit Juice and Nectarine Slices

4 whole-wheat English muffins, halved

1 cup egg substitute

1 teaspoon dried oregano leaves

teaspoon dried pepper flakes

½ cup pizza sauce

16 small turkey pepperoni slices

1 cup (4 ounces) shredded mozzarella cheese

1 tablespoon grated Parmesan cheese

• Preheat the broiler.
  
• Place muffin halves on a baking pan and broil 1½ to 2 minutes on each side or until lightly toasted, watching closely so they don't burn. Remove from the broiler and set aside. Do not turn off the broiler.
  
• Heat a medium nonstick skillet over medium heat until hot, and coat the skillet with cooking spray. Add the egg substitute, sprinkle with the oregano and pepper flakes, and cook 2 minutes, stirring occasionally. Remove from heat.
  
• In this order, top the muffin halves with equal amounts of sauce, pepperoni, eggs, and mozzarella. Broil 1 minute or until cheese is melted and beginning to brown very lightly. Remove from the broiler, and sprinkle with the Parmesan.
  

Calories 290; total fat 10g (saturated fat 4g); protein 22g; carbohydrates 31g; fiber 4g; cholesterol 25mg; sodium 930mg; vitamin A 15%; vitamin C 2%; calcium 30%; iron 15%

Excellent source of fiber, vitamin C, and calcium

Good source of vitamin A and iron

SERVE WITH

3 cups light orange, strawberry, and banana juice mixed with 2 cups diet ginger ale

Calories 25; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 7g; fiber 0g; cholesterol 0mg; sodium 35mg; vitamin A 0%; vitamin C 70%; calcium 0%; iron 0%

2 medium nectarines or peaches, pitted and sliced (2 cups)