THE 1,500-Calorie-a-Day Cookbook (8 page)

with Skillet-Fried Turkey Bacon

1½ cups egg substitute

2 teaspoons canola oil

8 ounces Italian bread, cut diagonally into 8 slices (about 1 inch wide each)

½ teaspoon grated orange rind

1 cup orange juice

3 tablespoons sugar

2 teaspoons cornstarch

2 tablespoons diet margarine

½ teaspoon vanilla extract

• Preheat the oven to 200°F.
  
• Pour the egg substitute into a shallow bowl and set aside.
  
• Place a large nonstick skillet over medium heat until hot. Add 1 teaspoon of the oil and tilt the skillet to coat the bottom lightly. Dip four bread slices into the egg substitute and cook 4 minutes on each side or until golden. Place on a plate and put in the oven to keep warm while repeating the process with the remaining oil and bread slices.
  
• Meanwhile, combine the orange rind, juice, sugar, and cornstarch in a small saucepan. Whisk together until the cornstarch has completely dissolved. Bring to a boil over
  medium-high heat and boil 1 minute, stirring frequently. Remove from heat and stir in the margarine and vanilla until the margarine has melted. Serve the sauce over the bread slices.
  

Calories 280; total fat 7g (saturated fat 1g); protein 11g; carbohydrates 44g; fiber 2g; cholesterol 0mg; sodium 500mg; vitamin A 15%; vitamin C 45%; calcium 8%; iron 15%

Excellent source of vitamin C and iron

Good source of vitamin A

SERVE WITH

8 slices turkey bacon, crisp cooked

Calories 70; total fat 6g (saturated fat 1.5g); protein 4g; carbohydrates 0g; fiber 0g; cholesterol 25mg; sodium 340mg; vitamin A 0%; vitamin C 0%; calcium 2%; iron 2%

with Skillet Bacon

1 cup fresh, or frozen and thawed, sliced peaches

½ cup dried cranberries

¼ cup water

¼ cup diet margarine

2 tablespoons packed dark brown sugar

½ teaspoon ground cinnamon

1 cup healthy variety pancake and baking mix, such as Bisquick Heart Smart

¼ cup wheat germ

¾ cup plus 2 tablespoons fat-free milk

• Preheat the oven to 200°F.
  
• Combine the peaches, cranberries, and water in a microwave-safe bowl, cover with plastic wrap, and microwave on High for 3 minutes. Stir in the margarine, sugar, and cinnamon, and set aside.
  
• Combine the baking mix, wheat germ, and milk in a medium bowl, and stir until blended.
  
• Heat a large nonstick skillet over medium heat until hot. In scant ¼-cup amounts, pour the batter into the skillet and cook 2 minutes or until tops are bubbly and edges are dry; turn and cook 2 minutes or until golden on the bottom. Place the pancakes on a plate, put them in the oven to keep warm, and repeat with the remaining batter. Serve equal amounts of the peach mixture on top of each serving.
  

Calories 260; total fat 6g (saturated fat 1.5g); protein 9g; carbohydrates 49g; fiber 6g; cholesterol 10mg; sodium 600mg; vitamin A 15%; vitamin C 6%; calcium 25%; iron 20%

Excellent source of fiber, calcium, and iron

Good source of vitamin A

SERVE WITH

8 slices turkey bacon, crisp cooked

Calories 70; total fat 6g (saturated fat 1.5g); protein 4g; carbohydrates 0g; fiber 0g; cholesterol 25mg; sodium 340mg; vitamin A 0%; vitamin C 0%; calcium 2%; iron 2%

with Scrambled Eggs, Honeyed English Muffins, and Melon Wedges

2½ cups water

½ cup quick-cooking grits

½ 8-ounce package sliced mushrooms (1½ cups)

1 medium red bell pepper, chopped (1 cup)

4 medium green onions, chopped (½ cup)

2 medium garlic cloves, minced

½ teaspoon Worcestershire sauce

½ teaspoon salt

1 cup (4 ounces) shredded reduced-fat sharp cheddar cheese

Coarsely ground black pepper to taste

• Bring the water to a boil in a medium skillet over high heat. Stir in the grits and cook according to the directions on the package, omitting any salt or fat.
  
• Meanwhile, heat a medium nonstick skillet over medium-high heat until hot, and coat the skillet with cooking spray. Add the mushrooms, coat them with cooking spray, and cook
  3 minutes or until they begin to brown lightly. Add the bell pepper and all but 2 tablespoons of the onion; cook 4 minutes or until the pepper is just tender, stirring frequently. Add the garlic, Worcestershire sauce, and ¼ teaspoon of the salt; cook 30 seconds.
  
• When the grits are cooked, stir in the remaining ¼ teaspoon salt and place in a shallow serving bowl. Sprinkle the cheese evenly over all and top with the vegetables. Sprinkle with black pepper and the remaining onion.
  

Calories 210; total fat 7g (saturated fat 4g); protein 11g; carbohydrates 26g; fiber 2g; cholesterol 20mg; sodium 550mg; vitamin A 35%; vitamin C 140%; calcium 25%; iron 6%

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

SERVE WITH

1½ cups egg substitute, scrambled

Calories 45; total fat 0g (saturated fat 0g); protein 9g; carbohydrates 1g; fiber 0g; cholesterol 0mg; sodium 190mg; vitamin A 8%; vitamin C 0%; calcium 2%; iron 10%

2 whole-wheat English muffins, halved, toasted, and drizzled with 2 teaspoons honey

Calories 80; total fat 1g (saturated fat 0g); protein 3g; carbohydrates 16g; fiber 2g; cholesterol 0mg; sodium 120mg; vitamin A 0%; vitamin C 0%; calcium 2%; iron 4%

½ medium cantaloupe, cut into 8 wedges

Calories 25; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 6g; fiber 1g; cholesterol 0mg; sodium 10mg; vitamin A 45%; vitamin C 40%; calcium 0%; iron 0%

with Cold Milk

3¼ cups water

¼ teaspoon salt

1¾ cups quick-cooking oats

1 medium apple, such as Gala (peeled, if desired), chopped (1 cup)

½ cup golden raisins

2 tablespoons wheat germ