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Nancy S. Hughes - The 1,500-calorie-a-day cookbook

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Nancy S. Hughes The 1,500-calorie-a-day cookbook
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The 1,500-calorie-a-day cookbook: summary, description and annotation

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EDITORIAL REVIEW:
**Eat up. Slim down. Its just that easy--with just 1,500 delicious calories a day!**
From the author of *The 1,200-Calorie-a-Day Menu Cookbook*, comes all new recipes for when you are counting calories but dont want to sacrifice flavor, taste, or variety. While most low-calorie meal plans leave you hungry for more, this cookbook serves up a satisfying selection of energy-boosting breakfasts, fast-fix lunches, and delectable dinners--plus two healthy snacks and one guilt-free dessert--every single day! Its hard to believe its just 1,500 calories.

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THE 1,500-Calorie-a-Day Cookbook

NANCY S. HUGHES

Copyright 2009 by Nancy Hughes All rights reserved Except as permitted under - photo 1


Copyright 2009 by Nancy Hughes All rights reserved Except as permitted under - photo 2

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.

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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 flyto 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 conversationover that good food.

Taft, who still patiently comes by to "unblink" the flashing
clock and other such technology adjustments I don't have
timenor botherto deal with.

You've all found the deep passion that steers your heart in
each of your lives and in each of your professionswhat true
accomplishments. (Of course, I take sole credit for showing
you the way.) I love you!


Contents


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 recipe, 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 personality. Teamwork at its best!

Thanks for helping to bring it together!


Introduction

Our schedules are so crazy, and eating healthy is not always at the top of the priority 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 portion controlleda 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 daywithout having to count calories or prepare complicated meals. In these pages, you'll find 150 recipes for filling breakfasts; stick-to-the-ribs lunches and dinners; tasty snacks; and delicious, guilt-free desserts. Every day you get to choose three meals, two snacks, and one dessert. Breakfast, plus one snack, plus lunch, plus another snack, plus dinner, plus dessertall for just 1,500 calories!

All breakfasts, lunches, and dinners are approximately 350 calories each. All snacks and desserts are approximately 150 calories each. So no matter what combination you choose from the various chapters, you'll come up with about 1,500 calories a day. If you cut out the dessert, it can be a 1,350-calorie day, but who wants to give up dessert? There's no need. This is not a diet plan, but rather a delicious way to take you through the day in a healthy way.

This book contains a month's worth of breakfasts, snacks and appetizers, lunches, dinners, and desserts that are calorie controlled to help you stay within weight-loss parameters while getting tons of flavor and nutritional benefits. And they're fast, really fast. Each recipe takes 30 minutes or less to makeand that's not just for one part of the meal, but for the entire meal. There's one main recipe for each meal and purposely simple sides to go along with it.

As in all of my books, all of the recipes are family-friendly but will also satisfy the savvy eaters in your life. You can find all of the ingredients in traditional supermarkets, so no extra grocery runs to specialty food shops are necessary. The ingredient lists are short to keep the shopping, prep, and cleanup time to a minimum. Using high-flavor ingredients, a variety of easy cooking techniques, and multi-ingredient items such as seasoning blends or salsa are just some of the secrets to these great-tasting quick-fixers.

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