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LOWFAT BLUE CHEESE DRESSING
Makes one cup
1 cup fresh parsley
1/3 cup fat-free milk
1/2 cup fat-free yogurt
2 ounces blue cheese,
in 1/2 inch pieces
1 tablespoon fresh lemon juice
1 tablespoon balsamic vinegar
1/4 teaspoon ground white pepper
1/4 teaspoon salt
Place parsley in the blender jar. Place cover
on blender jar. Turn blender on and pulse
on stir until coarsely chopped, about 5
times. Add remaining ingredients in order
listed, and blend on stir until combined,
about 15-20 seconds. Turn blender off.
Store in the refrigerator for up to 2 weeks in
an airtight container.
Nutritional analysis per tablespoon:
Calories 17 (53% from fat) • carbo. 1g • prot. 1g • fat 1g
sat. fat 1g • chol. 3mg • sod. 96mg
CLASSIC VINAIGRETTE
Makes 3/4 cup
1 small garlic clove,
peeled and quartered
3/4 cup vegetable oil
1/4 cup red wine vinegar
1 tablespoon Dijon mustard
1/8 teaspoon ground white pepper
1/8 teaspoon salt
Place garlic in blender jar. Place cover on
blender jar. Turn blender on and process on
liquefy until finely chopped, about 10 seconds.
Add remaining ingredients in order listed, and
blend on stir until combined, about 15-20 sec-
onds. Turn blender off. Store in refrigerator in
an airtight container for up to 3 weeks.
Nutritional analysis per tablespoon:
Calories 126 (100% from fat) • carbo. 0g • prot. 0g
fat 14g • sat. fat 2g • chol. 0mg • sod. 56mg
BATTERS
BUTTERMILK PANCAKES
Makes sixteen 4-inch pancakes
1-1/2 cups buttermilk
2 large eggs
1-1/4 cups all-purpose flour
3 tablespoons vegetable oil
1 tablespoon sugar
1 teaspoon baking soda
1/2 teaspoon baking powder
1/2 teaspoon salt
cooking spray
Place first eight ingredients, in order list-
ed, in blender jar (not vegetable oil cook-
ing spray). Place cover on blender jar.
Turn blender on and blend on purée for 10
seconds. Turn blender off. Scrape blender
jar with a spatula. Turn blender on and
blend on purée for an additional 15-20
seconds. Turn blender off.
Coat a large nonstick skillet or griddle
with vegetable oil cooking spray, and heat
over medium heat. Pour batter into 4-inch
pancakes. When they start to bubble, turn
and brown the other side, about 45 sec-
onds. Repeat with remaining batter, coat-
ing skillet with cooking spray as neces-
sary.
Nutritional analysis per pancake:
Calories 75 (36% from fat) • carbo. 9g • prot. 3g • fat 3g
sat. fat 1g • chol. 27mg • sod. 168mg
CUISINART CRÊPES
Makes sixteen crêpes (about 8-9" diameter)
1-2/3 cups warm water
3 tablespoons softened, unsalted
butter, in 1 inch pieces
1 cup all-purpose flour
3 large eggs
1 teaspoon vanilla extract
1/2 teaspoon salt
cooking spray
Place first six ingredients, in order listed,
into blender jar (not cooking spray). Place
cover on blender jar. Turn blender on and
blend on mix for 10 seconds. Turn blender
off. Scrape blender jar with a spatula. Turn
blender on and continue blending on mix
until smooth, about 5-10 seconds. Turn
blender off.
Refrigerate in a covered container for 2
hours before using. Store in an airtight
container in the refrigerator for up to 2
days. Stir well before using.
Coat a 9-1/2" nonstick skillet with 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 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 unsalted butter,
melted