THE 1,500-Calorie-a-Day Cookbook by Nancy S. Hughes Page B

(aboutcup)
    1 14.5-ounce can stewed tomatoes with Mexican seasonings
    ½ to 1 chipotle pepper, minced
    2 tablespoons chopped fresh cilantro
     
Heat a large saucepan over medium heat until hot. Coat the pan with cooking spray; add 1 teaspoon of the oil and tilt the pan to coat lightly. Add the chicken and cook 2 minutes or until it is no longer pink on the outside, stirring constantly. Remove the chicken from the pan and set aside on a separate plate.
Combine the broth, hominy, carrot, tomatoes, and chipotle in the saucepan. Bring to a boil over high heat; reduce the heat, cover, and simmer 20 minutes. Add the chicken and remaining 2 teaspoons oil; cook 2 minutes to heat thoroughly and blend the flavors. Top with the cilantro.
     
    Calories 190; total fat 4.5g (saturated fat 1g); protein 23g; carbohydrates 15g; fiber 3g; cholesterol 50mg; sodium 780mg; vitamin A 60%; vitamin C 20%; calcium 4%; iron 15%

TIME-SHAVER TIP:
Instead of cooking the chicken yourself, you can substitute 2 cups chopped cooked chicken breast from a supermarket rotisserie chicken or a frozen precooked bag.
    Excellent source of fiber and vitamins A and C
    Good source of calcium and iron
Makes 5 cups soup total
Serves 4
(1¼ cups soup, 1 cup coleslaw, 1 tablespoon dressing, and 1 cup diced pineapple per serving)
    SERVE WITH
    4 cups coleslaw mix tossed with ¼ cup reduced-fat coleslaw dressing
Calories 70; total fat 3.5g (saturated fat 0.5g); protein 1g; carbohydrates 11g; fiber 2g; cholesterol 5mg; sodium 280mg; vitamin A 2%; vitamin C 60%; calcium 4%; iron 2%
    4 cups diced fresh pineapple
Calories 70; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 20g; fiber 2g; cholesterol 0mg; sodium 0mg; vitamin A 2%; vitamin C 90%; calcium 2%; iron 2%
Black Bean–Poblano Chili Soup

    with Lettuce Shreds with Sour Cream and Picante, Cheese Crackers, and Orange Sections
Calories 350; total fat 5g (saturated fat 1.5g); protein 31g; carbohydrates 47g; fiber 9g; cholesterol 35mg; sodium 770mg; vitamin A 90%; vitamin C 180%; calcium 15%; iron 25%
    ¾ pound 99% fat-free ground turkey breast
    2 poblano chili peppers or 1 large green pepper, seeded and chopped (about 1½ cups)
    1 15-ounce can black beans, rinsed and drained
    1 14.5-ounce can stewed tomatoes with Mexican seasonings
    1 cup water
    1 tablespoon instant coffee granules
    2 teaspoons chili powder
     
Heat a Dutch oven over medium-high heat until hot and coat with cooking spray. Add the turkey and peppers, coat them with cooking spray, and cook until the turkey is no longer pink, stirring constantly. Add the remaining ingredients and bring to a boil. Reduce the heat, cover, and simmer 20 minutes or until peppers are very tender, stirring occasionally and breaking up the larger pieces of tomato.
     
    Calories 190; total fat 2g (saturated fat 0g); protein 26g; carbohydrates 20g; fiber 5g; cholesterol 35mg; sodium 510mg; vitamin A 15%; vitamin C 80%; calcium 6%; iron 20%

COOK'S NOTE:
There's a considerable difference in the number of fat grams found in the various kinds of ground turkey on supermarket shelves. The leanest is the ground turkey
breast.
    Excellent source of fiber, vitamins A and C, and iron
    Good source of calcium
Makes 5 cups soup total
Serves 4
(1¼ cups soup, 1 cup lettuce, 2 tablespoons sour cream, 1 tablespoon picante sauce, ¼ cup crackers, and ½ cup orange sections per serving)
    SERVE WITH
    4 cups shredded lettuce topped with ½ cup fat-free sour cream and ¼ cup picante sauce
Calories 45; total fat 0.5g (saturated fat 0g); protein 2g; carbohydrates 8g; fiber 2g; cholesterol 5mg; sodium 140mg; vitamin A 70%; vitamin C 25%; calcium 6%; iron 4%
    1 cup (2 ounces) goldfish-style crackers, such as Pepperidge Farm Goldfish
Calories 70; total fat 3g (saturated fat 1g); protein 1g; carbohydrates 9g; fiber 0g; cholesterol 0mg; sodium 110mg; vitamin A 0%; vitamin C 0%; calcium 0%; iron 2%
    2 cups orange sections
Calories 40; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 11g;