FRESH TOMATO SALSA
1⁄2 small onion, cut into
1jalapeño pepper, seeded and cut into quarters
1 clove garlic
3⁄4 pound (340 g) Roma tomatoes (about
5 tomatoes), seeded and cut into eighths
1⁄4 cup (175 ml) loosely packed fresh cilantro
1tablespoon (15 ml) olive oil
1tablespoon (15 ml) lime juice
1⁄2 teaspoon (2 ml) salt
Place onion, pepper, and garlic in chopper; process 3 to 5 seconds to chop. Add tomatoes, cilantro, oil, lime juice, and salt; pulse 6 to 8 times for 2 seconds each to chop, or until desired consistency.
Yield: 11⁄2 cups. 12 servings (2 tablespoons [25 ml] per serving).
Per serving: About 17 cal, 0 g pro, 2 g carb, 1 g fat, 0 mg chol, 100 mg sod.
CHICKEN SALAD SPREAD
2boneless, skinless chicken breast halves, cooked* and cut into quarters
[5 cm]) pieces)
1⁄4 stalk celery, cut into
1-inch (2.5 cm) pieces
1green onion, cut into
1⁄3 cup (75 ml) light or regular mayonnaise
1teaspoon (5 ml) Worcestershire sauce
1⁄4 teaspoon (1 ml) salt
1⁄4 teaspoon (1 ml) garlic powder
1⁄8 teaspoon (.5 ml) coarsely ground black pepper
2tablespoons (25 ml) slivered almonds
Place chicken, celery, and onion in chopper; pulse 5 to 6 times for 3 seconds each to chop. Add mayonnaise, Worcestershire sauce, salt, garlic powder, and pepper; process 2 to 3 seconds to mix. Add almonds; process 2 seconds to mix.
Yield: 3 servings (scant 1⁄2 cup [125 ml] per serving).
*To cook chicken: In medium skillet, combine chicken (lightly salt and pepper, if desired) and
1 inch (2.5 cm) water. Bring to a boil. Cover and reduce heat. Simmer for 10 to 15 minutes, or until chicken is no longer pink in center. Drain; cool slightly.
Per serving: About 201 cal, 20 g pro, 4 g carb, 11 g fat, 56 mg chol, 416 mg sod.
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