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Adjust seasoning to taste.
Nutritional information per serving (2 tablespoons):
Calories 120 (63% from fat) • carb. 9g • pro. 3g • fat 9g
sat. fat 1g • chol. 0mg • sod. 230mg • calc. 39mg • fiber 2g
Black Bean Spread
Makes 1 cup
1 garlic clove
½ jalapeño, seeded and cut into ½-inch pieces
2 tablespoons fresh cilantro
1 cup black beans, plus 1 tablespoon reserved for the end
3 tablespoons fresh lime juice
½ teaspoon ground cumin
¼ teaspoon sea or kosher salt
¾ teaspoon freshly ground black pepper
1 tablespoon extra virgin olive oil
1 tablespoon water
Insert the blade assembly in the prep bowl. Add the garlic, jalapeño and
cilantro; process for 5 seconds; scrape the work bowl. Add the remaining
ingredients, reserving the extra tablespoon of the black beans. Pulse 2 to
3 times, and then process for about 5 seconds, until combined. Add the
reserved tablespoon of beans and pulse 2 to 3 times.
Adjust seasonings to taste.
Nutritional information per serving (2 tablespoons):
Calories 48 (38% from fat) • carb. 6g • pro. 1g • fat 2g
sat. fat 0g • chol. 0mg • sod. 71mg • calc. 20mg • fiber 2g
Fresh Tomato and Corn Salsa
Homemade salsa in just a few minutes – and it is fat-free, too.
Makes 1¼ cups
1 garlic clove
¼ medium onion, cut into 1-inch pieces
½ jalapeño, seeded and cut into ½-inch pieces
1 green onion, cut into 1-inch pieces
¼ cup fresh cilantro
1½ teaspoons fresh lime juice
¼ teaspoon sea or kosher salt
pinch freshly ground black pepper
pinch chili powder
1 medium tomato, cut into 1-inch pieces
1
⁄
3
cup frozen corn kernels, not defrosted
Insert the blade assembly in the prep bowl. Add the garlic, onion, jalapeño,
green onion and cilantro to the bowl and pulse about 5 times, or until
roughly chopped; scrape bowl. Add the lime juice, salt, pepper, chili
powder and tomato; pulse an additional 3 to 4 times. Add the corn and
pulse 2 to 3 times to combine.
Adjust seasoning to taste. Serve with warm tortilla chips.
Nutritional information per serving (2 tablespoons):
Calories 10 (6% from fat) • carb. 2g • pro. 0g • fat 0g
sat. fat 0g • chol. 0mg • sod. 100mg • calc. 4mg • fiber 1g
Citrus and Avocado Salsa
This salsa is great served on top of grilled chicken or fish.
Makes 1½ cups
1 garlic clove
¼ medium red onion, cut into 1-inch pieces
½ jalapeño, seeded and cut into ½-inch pieces
¼ cup fresh cilantro
½ tablespoon honey
¼ teaspoon sea or kosher salt
pinch freshly ground black pepper
¼ teaspoon ground cumin
1 grapefruit, white pith removed
and cut into 1-inch pieces
1 avocado, cut into ½-inch pieces
Insert the blade assembly in the prep bowl. Add the garlic, red onion,
jalapeño, and cilantro to the bowl and pulse about 5 times, or until roughly
chopped; scrape bowl. Add the honey, salt, pepper, cumin and grapefruit;
pulse an additional 3 to 4 times. Add the avocado and pulse 2 to 3 times
to combine.
Adjust seasoning to taste. Pour off excess liquid before serving.
Nutritional information per serving (2 tablespoons):
Calories 30 (54% from fat) • carb. 4g • pro. 1g • fat 2g
sat. fat 0g • chol. 0mg • sod. 100mg • calc. 6mg• fiber 1g