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Repeat with remaining liquid and vegeta-
bles and return vegetable mixture to
saucepan. Add salt and pepper; stir to
combine. Garnish with chopped chives, if
desired.
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 6-ounce servings
1/2 cup orange juice
1 medium cantaloupe, seeds and
peel removed, cut into 1" pieces
1 cup plain nonfat yogurt
2 tablespoons sugar*
2 tablespoons port wine
(optional)
2 tablespoons 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 20-25 seconds. Add yogurt,
sugar, and wine (if using). Blend on purée
until smooth, about 15 seconds. Turn
blender off. Serve chilled. Garnish with
mint leaves.
*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 6-ounce servings
1 tablespoon unsalted butter
1 medium leek, white only,
washed, cut into 1" pieces
1 medium onion, cut into
1/4" pieces
2 celery ribs, peeled, sliced in
1/4" pieces
1 medium potato (about 9
ounces), peeled, cut into
1/2" pieces
1- 2/3 cups reduced-sodium chicken
broth
1 bay leaf
1/4 teaspoon dried thyme
1-1/3 cups reduced fat milk
2 cups 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 medium-high
heat. Reduce heat to low, and cook, par-
tially covered, until potato is tender, about
8-10 minutes.
Place milk and 1 cup corn kernels in
blender jar. Place cover on blender jar.
Turn blender on and blend on food proces-
sor speed until well combined, about 25-
30 seconds. Turn blender off. Add milk
mixture and remaining corn to saucepan.
Season with salt and pepper, if desired.
Cook gently over low heat until heated
through. Remove bay leaf before serving.
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 1/2cup servings
2 cups hot espresso coffee
1/2 cup sugar
1 cup 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 cof-
fee and 10 espresso cubes in blender
jar. Place cover on blender jar. Turn
blender on and blend on food proces-
sor speed until thick, about 20-30 sec-
onds. Turn blender off. Add remaining
ice cubes. Turn blender on and blend
until thick, about 20 seconds. Turn
blender off. Serve immediately in well
chilled parfait cups. Top with a dollop of
whipped cream.
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 1/2cup servings
2 cups sugar
2 cups water
1-1/2 cups fresh lemon juice
(juice of about 6 lemons)
1 tablespoon grated lemon zest*
Combine sugar and water in a medium
saucepan, and bring to a boil over medi-
um-high heat. Reduce heat to low, and
simmer until sugar dissolves, about 3-4
minutes. Cool completely**. When cool,
add lemon juice and zest; stir to combine.
Pour into ice cube trays, and freeze until
solid, about 8 hours. Place 10 frozen
cubes in blender jar. Place cover on
blender jar. Turn blender ON and press
“Ice Crush” button 10 times or until ice
is the consistency of snow. Continue
crushing 10 cubes at a time until all are
crushed. Turn blender off. Spoon
into well chilled parfait cups and serve
immediately.
* Zest is the colored part of the citrus rind.
Do not use the white pith. For best results,
remove zest from the lemon with a veg-
etable peeler.
** Place mixture in a covered container,
and store in the refrigerator overnight,
or chill over an ice bath for 30 minutes.
Nutritional information per serving:
Calories 216 (0% from fat) • carbo. 54g
• prot. 0g • fat 0g • sat. fat 0g •
chol. 0mg • sod. 1mg
LEMON RICOTTA
CHEESECAKE WITH
RASPBERRY SAUCE
Makes eight servings
(one 9" cheesecake)
3 whole graham crackers
1 tablespoon cold butter, in
8 pieces
1 tablespoon sugar
4 strips lemon zest, cut in half
1/2 cup liquid egg substitute
6 tablespoons lemon juice
30 ounces part-skim ricotta
cheese
1/2 cup sugar, divided
Preheat oven to 325°F. Cover the out-
side of 9" springform pan with foil.
Break each graham cracker into 8 pieces
and add to blender jar.
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