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½ teaspoon table salt
¼ teaspoon ground white pepper
3 tablespoons chopped chives (optional)
Melt butter in a medium saucepan over medium heat. Add leeks
and onion; sauté until soft but not brown, about 5 to 8 minutes;
stir occasionally. Add potatoes, broth, and water; cover; bring to
a boil over medium-high heat. Reduce heat to low, and simmer,
uncovered, until potatoes are soft, about 10 to 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 jar. Turn
blender on and blend on liquefy until smooth, about 15 to 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 information per serving:
Calories 208 (17% from fat) • carb. 38g • pro. 5g • fat 4g • sat. fat 1g
• chol. 0mg • sod. 380mg • calc. 48mg • fiber 4g
CREAMY CANTALOUPE SOUP
Makes five 6-ounce servings
½ cup orange juice
1 medium cantaloupe, seeds and peel removed,
cut into 1-inch pieces
1 cup plain nonfat yogurt
2 tablespoons granulated sugar*
2 tablespoons port wine (optional)
2 tablespoons fresh mint leaves
Place orange juice and cantaloupe in blender jar. Place cover on
jar. Turn blender on and blend on Purée until smooth, about 20
to 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 information per serving:
Calories 96 (0% from fat) • carb. 20g • pro. 4g • fat 0g • sat. fat 0g
• chol. 1mg • sod. 45mg • calc. 115mg • fiber 1g
CORN CHOWDER
Makes seven 6-ounce servings
1 tablespoon unsalted butter
1 medium leek, white only, washed, cut into 1-inch pieces
1 medium onion, cut into ¼-inch pieces
2 celery ribs, peeled, cut into ¼-inch pieces
1 medium potato (about 9 ounces), peeled,
cut into ½-inch pieces
1²
³
cups reduced-sodium chicken broth
1 bay leaf
¼ teaspoon dried thyme
1¹
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 celery,
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, partially covered, until potato is
tender, about 8 to 10 minutes.
Place milk and 1 cup corn kernels in blender jar. Place cover on
jar. Turn blender on and blend on liquefy until well combined,
about 25 to 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 information per serving:
Calories 208 (17% from fat) • carb. 36g • pro. 7g• fat 4g • sat. fat 2g
• chol. 8mg • sod. 290mg • calc. 93mg • fiber 3g
DESSERTS
ESPRESSO GRANITA
Makes six ½-cup servings
2 cups hot brewed espresso
½ cup granulated sugar
1 cup chilled coffee
Combine espresso and sugar in a small bowl until sugar