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

layer of flavor.
    Excellent source of vitamins A and C
Makes 24 crostini total
Serves 4
(6 crostini per serving)
Mexican Black Bean Hummus

    with Corn Tortilla Wedges
Calories 140; total fat 1.5g (saturated fat 0 g); protein 6g; carbohydrates 26g; fiber 7g; cholesterol 0mg; sodium 390mg; vitamin A 2%; vitamin C 2%; calcium 6%; iron 10%
    ½ 15-ounce can black beans, rinsed and drained
    ½ cup picante sauce
    3 tablespoons lime juice
    1 medium garlic clove, peeled
    2 tablespoons chopped cilantro
    ½ teaspoon ground cumin
     
Combine all the ingredients in a blender or small food processor, and puree until smooth.
     
    Calories 70; total fat 0.5g (saturated fat 0 g); protein 4g; carbohydrates 11g; fiber 5g; cholesterol 0mg; sodium 370mg; vitamin A 2%; vitamin C 2%; calcium 2%; iron 8%

TIME-SHAVER TIP:
You can triple or quadruple the recipe for tortillas, cool completely, and then store them in an airtight container for weeks to have on hand! Go one step further and store servings in individual bags for easy, "portion-controlled" snacks.
    Excellent source of fiber
    Good source of iron
Makes about 1 cup bean mixture total
Serves 4
(about ¼ cup bean mixture and 10 chips per serving)
    SERVE WITH
    5 soft soft corn tortillas, cut into 8 wedges each, baked in a 350°F oven for 8 minutes, and cooled completely.
Calories 70; total fat 1g (saturated fat 0g); protein 2g; carbohydrates 15g; fiber 2g; cholesterol 0mg; sodium 15mg; vitamin A 0%; vitamin C 0%; calcium 2%; iron 2%
Roasted Pepper and Kalamata Hummus

    with Whole-Wheat Pita Chips
Calories 150; total fat 5g (saturated fat 0.5g); protein 5g; carbohydrates 23g; fiber 4g; cholesterol 0mg; sodium 420mg; vitamin A 4%; vitamin C 8%; calcium 2%; iron 8%
    1 15.5-ounce can garbanzo beans, rinsed and drained
    ¼ cup (2 ounces) roasted red peppers
    12 pitted kalamata olives
    4 sun-dried tomato halves
    ¼ cup water
    1 to 2 tablespoons lemon juice
    1 tablespoon chopped fresh basil leaves
    2 teaspoons extra-virgin olive oil
    2 medium garlic cloves, peeled
    ¼ teaspoon salt
     
Combine all the ingredients in a food processor and puree until smooth.
     
    Calories 90; total fat 4.5g (saturated fat 0g); protein 3g; carbohydrates 11g; fiber 2g; cholesterol 0mg; sodium 300mg; vitamin A 4%; vitamin C 8%; calcium 2%; iron 6%

COOK'S NOTE:
Hummus (and pita wedges) may be warmed slightly in the microwave, if desired. For a crisper, chip-style pita, bake the chips in a 350°F oven for 6 minutes. Cool completely.
    Good source of fiber
Makes 1½ cups hummus total
Serves 6
(¼ cup hummus and 8 chips per serving)
    SERVE WITH
    3 whole-wheat pita rounds, halved crosswise (creating 6 rounds total) and cut into 8 wedges each
Calories 60; total fat 0.5g (saturated fat 0g); protein 2g; carbohydrates 12g; fiber 2g; cholesterol 0mg; sodium 120mg; vitamin A 0%; vitamin C 0%; calcium 0%; iron 4%
Two-Cheese Pimiento Topper

    with Crisp Pear Slices and Cracked Pepper Crackers
Calories 150; total fat 4g (saturated fat 2.5g); protein 6g; carbohydrates 24g; fiber 3g; cholesterol 15mg; sodium 350mg; vitamin A 10%; vitamin C 15%; calcium 15%; iron 4%
    ¾ cup (3 ounces) finely shredded reduced-fat sharp cheddar cheese
    ¼ cup (approximately; 1 ounce) blue cheese, crumbled
    cup fat-free sour cream
    ¼ cup (about 2 ounces) diced pimiento or roasted red peppers, drained
    1 teaspoon Dijon mustard
    ½ teaspoon Worcestershire sauce
    ¾ teaspoon sugar
    8 to 10 drops hot pepper sauce
    ¼ teaspoon salt
     
Combine all the ingredients in a medium bowl. Using an electric mixer, beat on medium speed for 1 minute or until well blended. Cover with plastic wrap and refrigerate overnight.
     
    Calories 70; total fat 3.5g (saturated fat 2.5g); protein 5g; carbohydrates 4g; fiber 0g; cholesterol 15mg; sodium 250mg; vitamin A 10%; vitamin C 8%; calcium 15%; iron 0%

TIME-SHAVER TIP:
If you're brown-bagging, slice the pears in advance. Pour a little pineapple juice or squeeze a bit of any citrus juice over the pears to prevent