No matter what eating plan you follow, calories still count—especially if you’re trying to maintain or lose weight. A moderately active woman over 50 needs, on average, about 1800 calories per day for maintenance and about 1300 to lose a pound a week.

The following three recipes give you a full day’s worth of meals for 746 calories, leaving you room for a carefully chosen snack or two and a side dish for dinner.

Broccoli Frittata

2 cups fat-free egg substitute

2 tbsp grated Parmesan cheese

3/4 cup chopped fresh mushrooms

1 tsp crushed garlic

1/4 tsp dried thyme

1 package (10 oz) frozen chopped broccoli, thawed and drained

1 cup shredded reduced-fat mozzarella cheese

1. Combine the egg substitute and Parmesan cheese in a medium-sized bowl. Stir to mix well and set aside.
2. Coat a 10” nonstick, ovenproof skillet with cooking spray and add the mushrooms, garlic and thyme. Place over medium heat, cover and cook for about 2 minutes, stirring several times, or until the mushrooms are tender. Add the broccoli, mix well and spread evenly over the bottom of the skillet.
3. Reduce the heat to low and pour egg mixture over the vegetables. Cover and cook without stirring for 10 minutes, or until the eggs have almost set. Preheat the broiler.
4. Remove cover and wrap the skillet handle in aluminum foil (to protect it from the broiler). Place under the broiler 6” from the heat for about 3 minutes, or until the eggs are set but not dry.
5. Sprinkle the mozzarella over the frittata and broil an additional minute or until the cheese has melted. Cut into wedges and serve.

Serves 4

Source: The Good Carb Cookbook by Sandra Woodruff (Avery/Penguin)

Tomato and Red Onion Sandwich

Citrus Oil

2 medium-sized oranges (or 3 lemons or 3 limes)

1 cup olive oil

Sandwich

1 small red onion

1/4 cup fresh orange juice

Salt and freshly ground pepper

1 orange’s worth of grated zest

1/3 cup citrus oil

4 large vine-ripened tomatoes (3–3 1/2” dia.)

1/4 cup thin basil leaf strips

1. To make the citrus oil, cut the oranges into eighths and chop roughly. Place in a mixer bowl with the oil; mix on low for 10 minutes with paddle attachment. Let stand 2 hours. Rinse 4 layers of cheesecloth in cold water; squeeze dry. Place fine strainer over a bowl; place citrus mix in cheesecloth and squeeze over strainer. Let stand again until oil and juice separate; pour off clear oil floating above juice/pulp mixture into a sterilized glass jar. Cover tightly, refrigerate and use within 1 week.
2. Cut onion in half lengthwise, then cut each half in half crosswise. Slice lengthwise into very thin (1/8”) pieces. Place in a bowl with orange juice; salt and pepper to taste. Let marinate 5–10 minutes. In another bowl, whisk together orange zest and citrus oil.
3. Cut a small slice off the bottom of each tomato to help it stand on the plate, then slice in thirds crosswise (do not core). Lay slices on a platter and season with salt and pepper. Drizzle with zest mix; top each (except tops) with some onion and basil. Reassemble and garnish with basil.

Serves 4

Source: Michael Chiarello’s Flavored Oils and Vinegars by Michael Chiarello (Chronicle Books)

Singapore Chili Crab

1/4 cup peanut or canola oil

2 2-lb cooked crabs, separated into pieces (retain back shell if cooked fresh)

4  fat garlic cloves, minced

1 1” piece fresh ginger, peeled and minced

1/4 cup organic ketchup

3 medium-hot red chilies, minced

2 tbsp dark soy sauce

2/3 cup water

Fresh black pepper

2 scallions, cut into 2” pieces and finely shredded lengthwise

1. Heat the oil in a large wok. Add crab and stir-fry for 3 minutes, adding the garlic and ginger after 1 minute.
2. Add ketchup, chilies, soy sauce, water, pepper and juices from back shell (if crab was cooked fresh). Cover and simmer over medium heat for 2–3 minutes.
3. Spoon crab onto a large plate or into four soup plates and sprinkle with scallions.

Serves 4

Source: Rick Stein’s Complete Seafood by Rick Stein (Ten Speed Press)