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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 purée 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 com-
bined. Refrigerate 1-2 hours before serv-
ing 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 inch 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 inch pieces
2 small ripe avocados, peeled, pits
removed, cut into 1/2 inch 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 com-
bined, 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 com-
bined, but still chunky, about 10 seconds.
Turn blender off.
Tip: To prevent browning, bury the 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
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 refrig-
erate 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
NONFAT HERBED SALAD
DRESSING
Makes one cup
1 cup fresh parsley
1 small shallot, peeled and
quartered
1-1/2 tablespoons fresh dill weed
1 tablespoon celery seed
1 tablespoon fresh cilantro
1 tablespoon fresh oregano
1/4 teaspoon white pepper
1/4 teaspoon salt
1/3 cup fat-free milk
1/2 cup fat-free plain yogurt
1 tablespoon fresh lemon juice
1 tablespoon Dijon mustard
1 tablespoon balsamic vinegar
Place parsley, shallot, dill, celery seed,
cilantro, oregano, pepper, and salt in the
blender jar. Place cover on blender jar.
Turn blender on and pulse on stir until
coarsely chopped, about 5 times. Turn
blender off. Scrape blender jar with a
spatula. Turn blender on and pulse on stir
5 times. Add milk, yogurt, lemon juice,
mustard, and vinegar in order listed;
process on stir until well blended, about
15-20 seconds. Turn blender off. Store in
the refrigerator for up to 2 weeks in an air-
tight container.
Nutritional analysis per tablespoon:
Calories 12 (0% from fat) • carbo. 2g • prot. 1g • fat 0g
sat. fat 0g • chol. 0mg • sod. 71mg