Minted Yogurt Sauce
Makes two cups
2 cups lowfat vanilla yogurt
1tablespoon granulated sugar
3tablespoons fresh mint leaves
Place ingredients in blender jar. Place cover on blender jar. Turn blender on and process on purée until well blended, about 10 to 15 seconds. Turn blender off. Serve chilled with fresh fruit.
Nutritional information per tablespoon:
Calories 16 (0% from fat) • carb. 3g • pro. 1g • fat 0g • sat. fat 0g
• chol. 1mg • sod. 8mg • calc. 27mg • fiber 0mg
Variation: Substitute
Mexican Salsa Cruda
Makes two cups
1
2jalapeño peppers, halved, seeded, cut into
1small onion, peeled, cut into
1teaspoon fresh lime juice
1teaspoon table salt
Place ingredients in blender jar in order listed. Place cover on blender jar. Turn blender on and pulse on Mix 5 to 6 times until coarsely chopped. Turn blender off. Allow to sit for 1 to 2 hours to develop flavor. Drain before serving if a thicker salsa
is desired.
Nutritional information per tablespoon:
Calories 8 (0% from fat) • carb. 2g • pro. 0g • fat 0g • sat. fat 0g
• chol. 0mg • sod. 76mg • calc. 3mg • fiber 0g
| Spicy Crabmeat Dip |
Makes 1¾ cups | |
¹/³ | cup whole or reduced fat milk |
1 | cup lowfat sour cream |
¼ | cup lowfat mayonnaise |
1 | can (6 ounces) crabmeat, drained (about ¾ cup) |
1 | tablespoon fresh chopped chives |
1½ | teaspoons prepared horseradish |
¼ | teaspoon ground white pepper |
Place ingredients in blender jar in order listed. Place cover on jar. Turn blender on and process on Purée until well blended, about 20 to 25 seconds. Turn blender off. Scrape blender jar with a spatula. Turn blender on and process an additional 20 to 25 sec- onds until well combined. Refrigerate 1 to 2 hours before serving to develop flavor.
Nutritional information per tablespoon:
Calories 34 (53% from fat) • carbo. 2g • prot. 2g • fat 2g • sat. fat 1g
• chol. 15mg • sod. 91mg • calc. 23mg • fiber 0g
Chunky Guacamole
Makes 1½ cups
¼cup fresh cilantro leaves
1 medium garlic clove, peeled, quartered
1small scallion, trimmed, cut into 1 inch pieces
½ small green chili, seeded and quartered ¼ teaspoon table salt
¹∕8 teaspoon chili powder
½ cup nonfat plain yogurt
2tablespoons fresh lemon juice
1small plum tomato, cut into ½ inch pieces
2small ripe avocados, peeled, pits removed, cut into ½- inch pieces
Place cilantro, garlic, scallion, chili, salt, and chili powder in jar. Place cover on blender jar. Turn blender on and pulse on Stir until coarsely chopped, about 5 to 6 times. Add yogurt, lemon juice, and tomato pieces. Pulse on stir until coarsely chopped (about
5 times), then run continuously on stir until combined, about 10 seconds. Add avocado pieces, and pulse on stir to combine, about 10 times. Turn blender off. Scrape blender jar with a spatu- la. Turn blender on. Run continuously on Stir until combined, but still chunky, about 10 seconds. Turn blender off.
Tip: To prevent browning, bury the pit in the center of the mixture for serving or storage.
Nutritional information per tablespoon:
Calories 39 (69% from fat) • carbo. 2g • prot. 1g • fat 3g • sat. fat 0g
• chol. 0mg • sod. 30mg • calc. 13mg • fiber 1g
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