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MINTED YOGURT SAUCE
Makes two cups
2 cups low-fat vanilla yogurt
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 10-15 seconds.
Turn blender OFF. Serve chilled with fresh fruit.
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 28-ounce can plum tomatoes, drained
1/4 cup cilantro leaves
2 jalapeño peppers, halved, seeded, cut into
1/2" pieces
1 small onion, peeled, cut into 1/2" pieces
1 teaspoon fresh lime juice
1 teaspoon salt
Place ingredients in blender jar in order listed.
Place cover on blender jar. Turn blender ON and
pulse on Chop 5-6 times until coarsely chopped.
Turn blender OFF. Allow to sit for 1-2 hours to
develop flavor. Drain before serving if a thicker
salsa is desired.
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 1-3/4 cups
1/3 cup milk
1 cup low-fat sour cream
1/4 cup low-fat mayonnaise
1 can (6 ounces) crabmeat, drained (about 3/4
cup)
1 tablespoon fresh chopped chives
1-1/2 teaspoons prepared horseradish
1/4 teaspoon ground white pepper
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 20-25 seconds until well combined.
Turn blender OFF. Refrigerate 1-2 hours before
serving to develop flavor.
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 1-1/2 cups
1/4 cup fresh cilantro leaves
1 medium garlic clove, peeled, quartered
1 small 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
1 small plum tomato, cut into 1/2" pieces
2 small 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 5-6 times. Add yogurt, lemon juice,
and tomato pieces. Pulse on Stir until coarsely
chopped (about 5 times), then run continuously on
Stir until combined, 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 combined, but still
chunky, about 10 seconds. Turn blender OFF.
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-ounce squares semisweet chocolate,
each broken into 8 pieces
1-1/2 teaspoons sugar
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
10-15 seconds. Add water, and process on Liquefy
until smooth, about 10 seconds. Turn blender
OFF. Serve immediately or cool and refrigerate in
an airtight container for up to 4 weeks. Reheat
before serving.
Nutritional analysis per tablespoon:
Calories 85 (53% from fat) • carbo. 9g • prot. 1g • fat 5g
sat. fat 3g • chol. 0mg • sod. 0mg