1400 Calorie Diet: How Many Servings of
Vegetables Do You Need Each Day?

Article by Diet Bites


For the 1400 Calorie Diet, the Vegetable Group daily serving recommendation equals 1.5 cups - which actually is a mirror of the 1200 kcal plan.

What Counts as a Serving Size?

1/2 cup of frozen broccoli
1/2 cup of any variety of bell pepper
1/2 cup of any variety of onion

Now it's time to pull our aprons, spoons and pots and get busy cooking up a healthy batch of vegetables. Here is one of our favorite recipes featuring this food group along with a few of our favorite vegetable selections.

Eggplant With Marinara Sauce & Melted Mozzarella

This recipe is a bit rich and requires use of reduced fat margarine for browning the eggplant. Although it is lower in caloric values than traditional fried eggplant, if you enjoy it while on a diet, be sure to limit or use in moderation.

By itself, the eggplant is very nominal in caloric content at 132 kcals per specimen which weighs one and one-fourth pound. There is about one gram of total fat in one specimen with about 50 mg of calcium, 1260 mg of potassium (wow!) and 12.0 mg of Vitamin C. We even have 5.53 grams of protein, about 19 dietary fiber grams and 1.32 mg of iron. This is one healthy baby - fresh from the garden.

It is fabulous when it is cut into cubes and boiled, then drained - and added to petite canned tomatoes. You can even sprinkle on a serving of Parmesan cheese if you wish and enjoy with a chunk of golden crusty whole grain bread.

But for this recipe, we're getting a bit heavy.

Eggplant With Marinara Sauce & Melted Mozzarella Recipe Ingredients

1 small eggplant cut into thin or thick slices; we recommend a thicker cut
1/2 cup of all purpose self rising flour
2 egg whites, slightly beaten
salt and pepper to suit personal taste
reduced fat margarine
Marinara Sauce, Mozzarella Cheese, skim based and shredded

How to Prepare Our Eggplant Recipe

Wash the eggplant before beginning. Dunk a slice into the flour which has been salted and peppered. Now dip it into the egg whites. Now, back through the flour mixture.

Place no more than 2 Tablespoons of reduced fat margarine into a small non-stick skillet. This amount of margarine should contain about 40 to 50 calories. Bring it to a medium heat level, then add the slice of eggplant; flip when one side is golden brown to brown the opposite side. Remove and place onto a paper towel so that it will absorb any excess fat from the margarine.

You can prepare several slices at a time in a larger skillet, but please take care on the amount of fat added to the pan. The caloric values can add up quickly.

Top the eggplant slice with warmed marinara sauce, then with a bit of the cheese. The cheese should melt quickly if the sauce is warm enough. If not, stick into the microwave to melt. Enjoy no more than two slices.

2,200 Kcal Plan | 2,400 Calorie Diet | 2,600 Kcals

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