MINTED YOGURT SAUCE
Makes two cups
2cups
1 tablespoon sugar
3 tablespoons fresh mint leaves
Place ingredients in blender jar. Place cover on blender jar. Turn blender ON and process on Liquefy until well blended, about
Nutritional analysis per tablespoon:
Calories 16 (0% from fat) • carbo. 3g • prot. 1g • fat 0g sat. fat 0g • chol. 1mg • sod. 8mg
Variation:
Substitute fruit flavored yogurt.
MEXICAN SALSA CRUDA
Makes two cups
1
2jalapeño peppers, halved, seeded, cut into 1/2" pieces
1small onion, peeled, cut into 1/2" pieces
1teaspoon fresh lime juice
1teaspoon salt
Place ingredients in blender jar in order listed. Place cover on blender jar. Turn blender ON and pulse on Chop
Nutritional analysis per tablespoon:
Calories 8 (0% from fat) • carbo. 2g • prot. 0g • fat 0g sat. fat 0g • chol. 0mg • sod. 76mg
SPICY CRABMEAT DIP
Makes
1cup
1can (6 ounces) crabmeat, drained (about 3/4 cup)
1tablespoon fresh chopped chives
Place ingredients in blender jar in order listed. Place cover on blender jar. Turn blender ON and process on Liquefy until well blended, about 20- 25 seconds. Turn blender OFF. Scrape blender jar with a spatula. Turn blender ON and process an additional
Nutritional analysis per tablespoon:
Calories 34 (53% from fat) • carbo. 2g • prot. 2g • fat 2g sat. fat 1g • chol. 15mg • sod. 91mg
CHUNKY GUACAMOLE
Makes
1/4 cup fresh cilantro leaves
1medium garlic clove, peeled, quartered
1small scallion, trimmed, cut into 1" pieces 1/2 small green chili, seeded and quartered 1/4 teaspoon salt
1/8 teaspoon chili powder 1/2 cup nonfat plain yogurt
2 tablespoons fresh lemon juice
1small plum tomato, cut into 1/2" pieces
2small ripe avocados, peeled, pits removed, cut into 1/2" pieces
Place cilantro, garlic, scallion, chili, salt, and chili powder in blender jar. Place cover on blender jar. Turn blender ON and pulse on Stir until coarsely chopped, about
Tip: To prevent browning, bury avocado pit in the center of the mixture for serving or storage.
Nutritional analysis per tablespoon:
Calories 39 (69% from fat) • carbo. 2g • prot. 1g • fat 3g sat. fat 0g • chol. 0mg • sod. 30mg
SAUCES/DRESSINGS/
VINAIGRETTES
CHOCOLATE SAUCE
Makes six tablespoons
3
1/4 cup boiling water, cooled for 5 minutes
Place chocolate and sugar in blender jar. Place cover on blender jar. Turn blender ON and process on Liquefy until coarsely chopped, about
Nutritional analysis per tablespoon:
Calories 85 (53% from fat) • carbo. 9g • prot. 1g • fat 5g sat. fat 3g • chol. 0mg • sod. 0mg
10