Place ingredients in blender jar in order listed. Place cover on blender jar. Turn blender on and process on purée until well blended, about
Nutritional analysis per tablespoon:
Calories 34 (53% from fat) • carbo. 2g • prot. 2g • fat 2g
sat. fat 1g • chol. 15mg • sod. 91mg
then run continuously on stir until com- bined, about 10 seconds. Add avocado pieces, and pulse on stir to combine, about 10 times. Turn blender off. Scrape blender jar with a spatula. Turn blender on. Run continuously on stir until com- bined, 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 analysis per tablespoon:
Calories 39 (69% from fat) • carbo. 2g • prot. 1g • fat 3g
sat. fat 0g • chol. 0mg • sod. 30mg
NONFAT HERBED SALAD
DRESSING
Makes one cup
1 cup fresh parsley
1small shallot, peeled and quartered
1 | tablespoon celery seed |
1 | tablespoon fresh cilantro |
1 | tablespoon fresh oregano |
1/4 | teaspoon white pepper |
1/4 | teaspoon salt |
1/3 | cup |
1/2 | cup |
1 | tablespoon fresh lemon juice |
1 | tablespoon Dijon mustard |
CHUNKY GUACAMOLE
Makes
1/4 cup fresh cilantro leaves
1medium garlic clove, peeled, quartered
1small scallion, trimmed, cut into 1 inch pieces
1/2 small green chili, seeded and quartered
1/4 teaspoon salt
1/8 teaspoon chili powder 1/2 cup nonfat plain yogurt
2tablespoons fresh lemon juice
1small plum tomato, cut into 1/2 inch pieces
2small ripe avocados, peeled, pits removed, cut into 1/2 inch 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
SAUCES/DRESSINGS
CHOCOLATE SAUCE
Makes six tablespoons
3
each broken into 8 pieces
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
1 | tablespoon balsamic vinegar |
Place parsley, shallot, dill, celery seed, cilantro, oregano, pepper, and salt in the blender jar. Place cover on blender jar. Turn blender on and pulse on stir until coarsely chopped, about 5 times. Turn blender off. Scrape blender jar with a spatula. Turn blender on and pulse on stir 5 times. Add milk, yogurt, lemon juice, mustard, and vinegar in order listed; process on stir until well blended, about
Nutritional analysis per tablespoon:
Calories 12 (0% from fat) • carbo. 2g • prot. 1g • fat 0g
sat. fat 0g • chol. 0mg • sod. 71mg
12