Sauces
Salsa
Makes 4 servings
3 cups chopped seeded plum tomatoes
3 tablespoons shredded fresh basil
3 tablespoons chopped fresh cilantro
1 tablespoon minced green bell pepper
2 teaspoons minced scallion
2 garlic cloves, minced
1/2 teaspoon coarse (kosher) salt
1 tablespoon red wine vinegar
In medium bowl, combine tomatoes, basil,
cilantro, bell pepper, scallion, garlic and
salt; toss well. Let stand 30 minutes; drain
off any liquid that accumulates.
Sprinkle vinegar over tomato mixture; toss
again.
EACH SERVING PROVIDES: 1 1/2 Vegetables
PER SERVING: 34 Calories, 1 g Protein, 0 g
Fat, 8 g Carbohydrate, 196 mg Sodium, 0 mg
Cholesterol, 2 g Dietary Fiber
Creamy Garlic and Chive Dressing
Makes 4 servings
10 garlic cloves, peeled
1/2 cup part-skim ricotta cheese
1/4 cup plain nonfat yogurt
2 tablespoons chopped chives
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
In small saucepan, combine garlic and 1 cup
water; bring to a boil. Reduce heat to low;
simmer 10 minutes. With slotted spoon,
transfer garlic to paper towel, reserving 2
tablespoons of the cooking liquid.
In blender or food processor, combine
cooked garlic, reserved liquid, ricotta
cheese and yogurt; puree until smooth.
Transfer to bowl with tight-fitting cover;
stir in chives, salt and pepper.
Refrigerate, covered, at least 2 hours. Stir
before serving.
EACH SERVING (3 tablespoons) PROVIDES:
1/2 Protein, 10 Optional Calories
PER SERVING: 62 Calories, 5 g Protein, 2 g
Fat, 5 g Carbohydrate, 324 mg Sodium, 10 mg
Cholesterol, 0 g Dietary Fiber
Italian Dressing
Makes 4 servings
1/4 cup low-sodium chicken broth
1 tablespoon finely diced red bell pepper
1 tablespoon chopped fresh basil
1 tablespoon white wine vinegar
2 teaspoons olive oil
1/2 teaspoon grated lemon zest
1/2 teaspoon salt
1/2 garlic clove, minced
1/4 teaspoon oregano leaves, crumbled
1/8 teaspoon freshly ground black pepper
In small bowl or jar with tight-fitting
cover, combine broth, bell pepper, basil,
vinegar, oil, lemon zest, salt, garlic,
oregano and pepper; whisk or cover and
shake to mix well.
Refrigerate, covered, overnight. Whisk or
shake before serving.
EACH SERVING (2 tablespoons) PROVIDES:
1/2 Fat, 1 Optional Calorie
PER SERVING: 24 Calories, 0 g Protein, 2 g
Fat, 1 g Carbohydrate, 314 mg Sodium, 0 mg
Cholesterol, 0 g Dietary Fiber
Back