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broth, and water; cover; bring to a boil
over medium-high heat. Reduce heat to
low, and simmer, uncovered, until pota-
toes 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 inch pieces
1 cup plain nonfat 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 purée until
smooth, about 20-25 seconds. Add
yogurt, sugar, and wine (if using). Blend
on purée 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 seven 6-ounce servings
1 tablespoon butter or margarine
1 medium leek, white only, washed,
cut into 1 inch pieces
1 medium onion,
cut into 1/4 inch pieces
2 celery ribs, peeled,
sliced in 1/4 inch pieces
1 medium potato (about 9 ounces),
peeled, cut into 1/2 inch pieces
1- 2/3 cups reduced-sodium chicken
broth
1 bay leaf
1/4 teaspoon dried thyme
1-1/3 cups reduced fat 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 cel-
ery, 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, par-
tially 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 1/2 cup 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 espres-
so 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.
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 1/2 cup 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,