The 1,500-calorie-a-day cookbook

208 Pages·2009·98.902 MB·English

by  Nancy S Hughes

T H E
1,500-Calorie-a-Day
Cookbook
♦♦♦
NANCY S. HUGHES
New York Chicago SanFrancisco Lisbon London Madrid Mexico City
Milan NewDelhi San Juan Seoul Singapore Sydney Toronto
http://avaxhome.ws/blogs/ChrisRedfield
Copyright © 2009 by Nancy Hughes. All rights reserved. Except as permitted under the United States Copyright Act of 1976, no part of this
publication may be reproduced or distributed in any form or by any means, or stored in a database or retrieval system, without the prior written
permission of the publisher.
ISBN: 978-0-07-154386-6
MHID: 0-07-154386-4
The material in this eBook also appears in the print version of this title: ISBN: 978-0-07-154385-9, MHID: 0-07-154385-6.
All trademarks are trademarks of their respective owners. Rather than put a trademark symbol after every occurrence of a trademarked name,
we use names in an editorial fashion only, and to the benefit of the trademark owner, with no intention of infringement of the trademark. Where
such designations appear in this book, they have been printed with initial caps.
McGraw-Hill eBooks are available at special quantity discounts to use as premiums and sales promotions, or for use in corporate training
programs. To contact a representative please visit the Contact Us page at www.mhprofessional.com.
TERMS OF USE
This is a copyrighted work and The McGraw-Hill Companies, Inc. (“McGraw-Hill”) and its licensors reserve all rights in and to the work. Use
of this work is subject to these terms. Except as permitted under the Copyright Act of 1976 and the right to store and retrieve one copy of the
work, you may not decompile, disassemble, reverse engineer, reproduce, modify, create derivative works based upon, transmit, distribute,
disseminate, sell, publish or sublicense the work or any part of it without McGraw-Hill’s prior consent. You may use the work for your own
noncommercial and personal use; any other use of the work is strictly prohibited. Your right to use the work may be terminated if you fail to
comply with these terms.
THE WORK IS PROVIDED “AS IS.” McGRAW-HILL AND ITS LICENSORS MAKE NO GUARANTEES OR WARRANTIES AS TO THE
ACCURACY, ADEQUACY OR COMPLETENESS OF OR RESULTS TO BE OBTAINED FROM USING THE WORK, INCLUDING ANY
INFORMATION THAT CAN BE ACCESSED THROUGH THE WORK VIA HYPERLINK OR OTHERWISE, AND EXPRESSLY
DISCLAIM ANY WARRANTY, EXPRESS OR IMPLIED, INCLUDING BUT NOT LIMITED TO IMPLIED WARRANTIES OF
MERCHANTABILITY OR FITNESS FOR A PARTICULAR PURPOSE. McGraw-Hill and its licensors do not warrant or guarantee that the
functions contained in the work will meet your requirements or that its operation will be uninterrupted or error free. Neither McGraw-Hill nor
its licensors shall be liable to you or anyone else for any inaccuracy, error or omission, regardless of cause, in the work or for any damages
resulting therefrom. McGraw-Hill has no responsibility for the content of any information accessed through the work. Under no circumstances
shall McGraw-Hill and/or its licensors be liable for any indirect, incidental, special, punitive, consequential or similar damages that result from
the use of or inability to use the work, even if any of them has been advised of the possibility of such damages. This limitation of liability shall
apply to any claim or cause whatsoever whether such claim or cause arises in contract, tort or otherwise.
To my husband, Greg, who understands the real me, pulls me in
when I get carried away, puts things into perspective, and then
helps me fly—to get carried away again, but with direction.
And to my children,
Will and Kelly and now Miss Molly Catherine, who pop in
for random tastings, total chaos, and tons of opinions—
welcomed opinions.
Annie, who finds the pure joy in good food and the “coziness”
of a good conversation—over that good food.
Taft, who still patiently comes by to “unblink” the flashing
clock and other such technology adjustments I don’t have
time—nor bother—to deal with.
You’ve all found the deep passion that steers your heart in
each of your lives and in each of your professions—what true
accomplishments. (Of course, I take sole credit for showing
you the way.) I love you!
This page intentionally left blank
Contents
Acknowledgments . . . . . . . . . . . . . . . vii
Introduction . . . . . . . . . . . . . . . . . . . .ix
1 Breakfasts . . . . . . . . . . . . . . . . . . . . . 1
2 Snacks and Appetizers . . . . . . . . . . . . . 41
3 Lunches . . . . . . . . . . . . . . . . . . . . . 73
4 Dinners . . . . . . . . . . . . . . . . . . . . .107
5 Desserts . . . . . . . . . . . . . . . . . . . . .153
Appendix: Converting to Metrics . . . . . . .185
Index . . . . . . . . . . . . . . . . . . . . . . .187
v
This page intentionally left blank
Acknowledgments
To Monica Davis, Robin Brinker, Liz Dixon,
and Melanie Crane for all the long hours
helping to “get it just right”; having mind-
swirling conversations; and caring so much
for the sake of the book, the sake of the rec-
ipe, and the sake of not having to test it one
more time!
To Judy Wilcox, for letting me pick her
“nutritionally genius” brain and helping me
make simple sense out of it all!
To my editor, Sarah Pelz, for having a great
thought, digging deep and popping up with
an even greater idea, and working with me to
make this book happen. Thanks, Sarah, for
your collected, calm personality to match my
collected but over-the-top, excitable person-
ality. Teamwork at its best!
Thanks for helping to bring it together!
vii
This page intentionally left blank
Introduction
Our schedules are so crazy, and eating
healthy is not always at the top of the pri-
ority list. We tend to let the healthy aspect
slide a little, along with our quality of food.
So our good intentions tend to slip through
the cracks, along with our health. It can get
away from us one bite at a time. By the same
token, we can improve our quality of health
one bite at a time!
With this book, it’s actually enjoyable to
stick to a healthy, low-calorie meal plan. Just
because you’re trying to lose weight or watch
your calorie intake, it doesn’t mean you have
to sacrifice flavor, taste, variety, or the simple
pleasures food can bring. Remember “snack
time” growing up? It not only helped refuel
us between meals but also was fun! But what
we didn’t realize was that it was also por-
tion controlled—a couple of graham crackers
and milk, an apple, or a handful of nuts, for
example. And so it is with this book: grab a
fast-fix snack in the middle of the morning
and then again in the afternoon, just like
you used to do. It’s a fun and easy way to
stay on track, as is the entire book.
How to Use This Book
The recipes in this book are designed to
make it easy for you to eat healthy, satisfying
food all day long and keep to 1,500 calories a
day—without having to count calories or pre-
ix