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Coat a 9-1/2" nonstick skillet with vegetable oil
cooking spray, and place over medium heat. Pour 3
tablespoons batter into skillet, and swirl to coat bottom
of the pan evenly with a thin film. Cook about 1
minute on each side, or until lightly browned.
Reserve crêpes. Repeat with remaining batter, coating
pan with vegetable oil cooking spray as necessary.
Serve with creamed chicken, fresh berries or
sautéed apples.
Nutritional analysis per crêpe:
Calories 59 (46% from fat) • carbo. 6g • prot. 2g • fat 3g
sat. fat 2g • chol. 46mg • sod. 107mg
HONEY WHEAT WAFFLES
Makes six waffles (about 3 cups batter)
1-1/2 cups milk
2 large eggs
3/4 cup plus 2 tablespoons all-purpose flour
1/2 cup whole wheat flour
4 tablespoons butter, melted
2 tablespoons honey
1 teaspoon baking powder
1 teaspoon vanilla extract
1/2 teaspoon salt
1/4 teaspoon baking soda
Preheat waffle iron. Place ingredients in blender
jar in order listed. Place cover on blender jar.
Turn blender ON and blend on Liquefy for
10 seconds. Turn blender OFF. Scrape blender
jar with spatula. Turn blender ON and continue
blending on Liquefy until smooth, about 10-15
seconds. Turn blender OFF.
Follow manufacturer’s instructions to bake waffles.
Nutritional analysis per waffle:
Calories 239 (41% from fat) • carbo. 28g • prot. 7g
fat 11g • sat. fat 6g • chol. 96mg • sod. 419mg
SOUPS
COLD GAZPACHO
Makes five 6-ounce servings
2 cups tomato juice, divided
1 rib celery, peeled, cut into 1" pieces
1 medium cucumber, peeled, cut in half
lengthwise, seeds removed, in 1" pieces
1 clove garlic, peeled, cut in 4 pieces
1/2 medium green bell pepper, cored, seeded,
cut into 1" pieces
1 small jalapeño pepper, cut in half, seeds
removed, cut into 1/4" pieces
4 scallions, cut into 1" pieces
2 medium tomatoes, seeds removed, each
cut into 8 pieces
2 tablespoons lemon juice
1/4 teaspoon black pepper
Place 1 cup tomato juice in blender jar. Add celery
and next six ingredients. Place cover on blender jar.
Turn blender ON and blend on Liquefy until
vegetables are medium-finely chopped, about 10-15
seconds. Turn blender OFF.
Place in a large serving bowl, and add remaining
1 cup tomato juice, lemon juice, and pepper;
stir to combine. Chill before serving.
Nutritional analysis per serving:
Calories 85 (11% from fat) • carbo. 16g • prot. 3g • fat 1g
sat. fat 0g • chol. 0mg • sod. 511mg
CREAM OF ASPARAGUS SOUP
Makes eight 6-ounce servings
3/4 cup parsley leaves
3 tablespoons butter or margarine
1 small onion, cut into 1" pieces
3/4 pound asparagus, trimmed, cut into 1"
pieces
3 cups chicken stock or broth
1 cup half-and-half
3 teaspoons cornstarch
1-1/2 cups cold water
salt and white pepper to taste
Place parsley in the blender jar. Place cover on
blender jar. Turn blender ON and pulse on Liquefy
until coarsely chopped, about 4-5 times. Reserve.
Melt butter in a medium saucepan over medium
heat. Add onion, and cook until soft but not
brown, about 2-3 minutes. Add asparagus, stock,
and all but 1 tablespoon of reserved parsley.
Cover; bring to a boil over medium-high heat.
Reduce heat to low and cook, partially covered,
until asparagus is tender, about 10-12 minutes.
Drain vegetables, being sure to reserve the cooking liquid.
Allow cooking liquid to cool 5 minutes. Add 1 cup of
the cooking liquid and half of the solids, in order
listed, to the blender jar. Place cover on blender jar.
Turn blender ON and blend on Liquefy until
smooth, about 25-30 seconds. Turn blender OFF.
Return the puréed vegetable mixture to the saucepan.
Repeat with remaining 1 cup liquid and vegetables.
Add remaining cooking liquid and half-and-half to
puréed vegetables in the saucepan; stir to combine.
Stir cornstarch into water, and add to soup. Cook,
stirring often, over medium heat, until soup thickens,
about 6-8 minutes. Do not boil. Adjust seasonings to
taste; garnish with remaining parsley, and serve.
Nutritional analysis per serving:
Calories 112 (64% from fat) • carbo. 7g • prot. 3g • fat 8g
sat. fat 5g • chol. 23mg • sod. 610mg
POTATO-LEEK SOUP
Makes four 6-ounce servings
1 tablespoon margarine
2 medium leeks, whites only, sliced
horizontally and cut into 1" pieces
1 small onion, in 1" pieces