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15
2 medium potatoes, peeled, in 1" pieces
1-3/4 cups reduced-sodium chicken broth
1/2 cup water
1/2 teaspoon salt
1/4 teaspoon white pepper
3 tablespoons chopped chives (optional)
Melt margarine in a medium saucepan over
medium heat. Add leeks and onion; sauté until soft
but not brown, about 5-8 minutes; stir occasionally.
Add potatoes, broth, and water; cover; bring to a boil
over medium-high heat. Reduce heat to low, and
simmer, uncovered, until potatoes are soft, about
10-15 minutes.
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 15-20
seconds. Turn blender OFF. Return the puréed
vegetable mixture to the saucepan. Repeat with
remaining liquid and vegetables 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 nonfat plain 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
Liquefy
until smooth, about 20-25 seconds. Add
yogurt, sugar, and wine (if using). Blend on
Liquefy
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 five 6-ounce servings
1 tablespoon butter or margarine
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 2% 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 celery, 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, partially 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
Liquefy 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
coffee and 10 espresso cubes in blender jar.
Place cover on blender jar. Turn blender ON and
blend on Liquefy until thick, about 20-30 seconds.
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, if desired.
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 medium-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