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SAUCES/DRESSINGS
CHOCOLATE SAUCE
Makes six tablespoons
3 1-ounce squares semisweet chocolate,
each broken into 8 pieces
1½ teaspoons granulated sugar
¼ cup boiling water, cooled for 5 minutes
Place chocolate and sugar in blender jar. Place cover on jar.
Turn blender on and process on Liquefy until coarsely chopped,
about 10 to 15 seconds. Add water, and process on Liquefy until
smooth, about 10 seconds. Turn blender off. Serve immediately
or cool and refrigerate in an airtight container for up to 4 weeks.
Reheat before serving.
Nutritional information per tablespoon:
Calories 85 (53% from fat) • carb. 9g • pro. 1g • fat 5g • sat. fat 3g
• chol. 0mg • sod. 0mg • calc. 5mg • fiber 1g
NONFAT HERBED SALAD DRESSING
Makes one cup
1 cup fresh parsley
1 small shallot, peeled and quartered
1½ tablespoons fresh dill weed
1 tablespoon celery seed
1 tablespoon fresh cilantro
1 tablespoon fresh oregano
¼ teaspoon ground white pepper
¼ teaspoon kosher salt
¹
³
cup fat-free milk
½ 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 jar. Turn
blender on and pulse on Stir until coarsely chopped, about
5 times. Turn blender off. Scrape 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 to 20 seconds. Turn blender off. Store in the
refrigerator for up to 2 weeks in an airtight container.
Nutritional information per tablespoon:
Calories 12 (0% from fat) • carbo. 2g • prot. 1g • fat 0g • sat. fat 0g
• chol. 0mg • sod. 71mg • calc. 38mg • fiber 0g
TOMATO SAUCE
Makes four servings
1 can (28-ounces) Italian plum tomatoes, drained
2 medium shallots, peeled, cut into ½-inch pieces
½ teaspoon dried oregano
½ teaspoon table salt
½ teaspoon granulated sugar
Place ingredients in blender jar in order listed. Place cover on jar.
Turn blender on and process on Purée until coarsely chopped,
about 10 to 15 seconds. Turn blender off. Transfer to skillet or
saucepan; simmer over medium-low heat, stirring occasionally,
until thick, about 20 to 30 minutes.
NOTE: Purée 20 to 25 seconds for a smoother sauce.
Nutritional analysis per serving:
Calories 57 (16% from fat) • carb. 10g • pro. 2g • fat 1g • sat. fat 0g
• chol. 0mg • sod. 312mg • calc. 25mg • fiber 2g
PESTO SAUCE
Makes eight servings
3 ounces Parmesan cut into ½-inch pieces
3 small garlic cloves, peeled and quartered
¾ cup extra virgin olive oil
2 cups fresh basil leaves, loosely packed
¼ cup toasted pine nuts
Place cheese in blender jar. Place cover on jar. Turn blender
on and blend on Liquefy until finely ground, about 30 seconds.
Reserve. Add garlic, and blend on liquefy until minced, about
15 seconds. Add remaining ingredients in order listed including
reserved cheese; blend on Liquefy until combined, about 45 to
50 seconds. Turn blender off. Pesto may be stored in refrigerator,
in an airtight container, for up to 5 days. It also freezes well.
Nutritional analysis per serving:
Calories 262 (89% from fat) • carbo. 2g • prot. 5g • fat 26g • sat. fat 5g
• chol. 8mg • sod. 202mg • calc. 137mg • fiber 1g