broth, and water; cover; bring to a boil over
Drain vegetables, being sure to reserve the cooking liquid. Allow cooking liquid to cool 5 minutes. Add half of the cooking liquid and half of the solids to the blender jar. Place cover on blender jar. Turn blender on and blend on liquefy until smooth, about
Nutritional analysis per serving:
Calories 208 (17% from fat) • carbo. 38g • prot. 5g
fat 4g • sat. fat 1g • chol. 0mg • sod. 380mg
CREAMY CANTALOUPE SOUP
Makes five
1/2 cup orange juice
1 medium cantaloupe,
seeds and peel removed, cut into 1 inch pieces
1cup plain nonfat yogurt
2tablespoons sugar*
2tablespoons port wine (optional)
2tablespoons fresh mint leaves
Place orange juice and cantaloupe in blender jar. Place cover on blender jar. Turn blender on and blend on purée until smooth, about
*Use less sugar if the cantaloupe is naturally sweet.
Nutritional analysis per serving:
Calories 96 (0% from fat) • carbo. 20g • prot. 4g • fat 0g
sat. fat 0g • chol. 1mg • sod. 45mg
CORN CHOWDER
Makes seven
1tablespoon butter or margarine
1medium leek, white only, washed, cut into 1 inch pieces
1medium onion,
cut into 1/4 inch pieces
2celery ribs, peeled, sliced in 1/4 inch pieces
1medium potato (about 9 ounces), peeled, cut into 1/2 inch pieces
1- 2/3 cups
1 bay leaf
1/4 teaspoon dried thyme
2cups corn kernels (fresh or frozen; thaw if frozen) divided
salt and pepper to taste
Melt butter in a medium saucepan over medium heat. Add leek and onion; cook over medium heat for 3 minutes. Add cel- ery, and sauté until soft, about 2 minutes. Add potato, broth, bay leaf, and thyme. Cover; bring to a boil over
Place milk and 1 cup corn kernels in blender jar. Place cover on blender jar. Turn blender on and blend on liquefy until well combined, about
Nutritional analysis per serving:
Calories 208 (17% from fat) • carbo. 36g • prot. 7g
fat 4g • sat. fat 2g • chol. 8mg • sod. 290mg
DESSERTS
ESPRESSO GRANITA
Makes six 1/2 cup servings
2cups hot espresso coffee 1/2 cup sugar
1cup chilled coffee
Combine espresso and sugar in a small bowl until sugar dissolves. Pour into ice cube trays, and freeze until solid, about 8 hours. Place chilled coffee and 10 espres- so cubes in blender jar.
Place cover on blender jar. Turn blender on and blend on liquefy until thick, about
Nutritional analysis per serving:
Calories 68 (0% from fat) • carbo. 17g • prot. 0g • fat 0g
sat. fat 0g • chol. 0mg • sod. 1mg
FRESH LEMON GRANITA
Makes eight 1/2 cup servings
2cups sugar
2cups water
1tablespoon grated lemon zest*
Combine sugar and water in a medium saucepan, and bring to a boil over
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