| Chive Dressing 1/2 tsp. grated garlic 2 cups nonfat plain yogurt 1 cup nonfat cottage cheese 1/2 cup minced chives 4 scallions, white part and 1 inch of greens, chopped 1 tsp. dijon mustard 2 tbsp. fresh lemon juice 1 tbsp. honey 1 tsp. low sodium soy sauce Combine garlic, yogurt and cottage cheese in food processor and process until creamy. Stir in remaining ingredients. Makes about 3 cups. One serving equals 2 tablespoons. |
PER SERVING Calories 19 Fat 0.1 Sat Fat 0 Protein 2.7 Fiber 0.1 Sodium 26 Carbohydrates 0 Stars 19 |
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| Orange Basil Vinaigrette 1 cup orange juice 2 teaspoons cornstarch 1/3 cup white wine vinegar 2 teaspoons Dijon-style mustard 2 teaspoons dried basil 2 teaspoons olive oil In a saucepan, combine the orange juice and cornstarch. Heat to boiling, stirring constantly. Boil for about one minute. Pour into a bowl or jar and refrigerate until cold. Add the remaining ingredients. Mix well. |
| [PER SERVING Calories 39 Fat 1.7 Sat Fat 0.2 Protein 0.4 Fiber 0.2 Sodium 22 Carbohydrates 6.3 stars 1 |
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| Roasted Yellow Pepper-and-Basil Vinaigrette 1 lb. yellow bell peppers, roasted and peeled 1/3 c. white wine vinegar 2 Tbsp. extra-virgin olive oil 1 1/2 tsp. dijon mustard 1/2 tsp. salt 1/4 tsp. sugar 1/8 tsp. pepper 1 garlic clove, minced 1/3 c. finely chopped fresh basil Combine all ingredients except basil in a food processor and process until smooth; stir in basil. Serves: 12, 2 Tbsp. per serving |
| Calories 31 Fat 2 Sat Fat 0 Protein 0 Fiber 0 Sodium 97 Carbohydrates 3 stars 1 |
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| Southwestern Vinaigrette 1/2 cup salsa 2 Tbsp. minced cilantro 3 Tbsp. lime juice 1 Tbsp. white wine vinegar 1 Tbsp. Dijon mustard 1/4 tsp. chili powder 1/4 tsp. pepper Blend all ingredients well and chill before serving. Serves 4 |
| PER SERVING Calories 16 Fat 0 Sat Fat 0 Protein 1 Fiber 1 Sodium 189 Carbohydrates 4 stars 0 |
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| PER SERVING Calories 14 Fat 0 Sat Fat 0 Protein 0 Fiber 1 Sodium 1 Carbohydrates 3 stars 0 |
| Strawberry Peppercorn Vinaigrette 1 cup strawberries, cut up 2 Tbsp. red wine vinegar 1/8 tsp. fresh cracked black pepper Combine all ingredients in a blender and process until smooth. Serve well chilled over fruit salad or greens. Serves 4 |
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| New Mexico Fresh Tomato Salsa 1 1/2 cups diced fresh tomatoes 1 Tbsp. mined jalepeno, seeded 3 Tbsp finely diced onion 2 Tbsp cilantro, finely chopped 1Tbsp balsamic vinegar 1 clove garlic, minced 1/4 tsp. salt In medium bowl combine all ingredients. Let stand, covered, at room temperature for 30 minutes Serves:8 recipe submitted by Tara L. |
| PER SERVING Calories 11 Fat 0 Sat Fat 0 Protein 0 Fiber 1 Sodium 72 Carbohydrates 2 stars 0 |
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| [summer salsa] 1 pound ripe tomatoes, preferably plum, cored and finely chopped 4 medium garlic cloves, smashed, peeled and minced 2 small jalapeno peppers, seeded and finely chopped 3 tbsp. yellow onion, finely chopped 2 tbsp. fresh lime juice 1 tsp. salt, kosher preferred or otherwise Freshly ground black pepper, to taste Place all ingredients in a bowl and mix until well combined. Allow to stand at room temperature about 30 minutes; taste and adjust seasonings, if needed. For best results, chop ingredients by hand and do not use a food processor. Serves 8 |
| PER SERVING Calories 17 Fat 0 Sat Fat 0 Protein 1 Fiber 1 Sodium 240 Carbohydrates 4 stars 0 |
| PER SERVING Calories 123 Fat 12 Sat Fat 1 Protein 3 Fiber 1 Sodium 161 Carbohydrates 4 stars 3 |
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| Cheese Free Pesto 1/2 c. spinach leaves, washed and torn 1/2 c. minced parsley 1/4 c. chopped walnuts or toasted pine nuts 2 tbsp. olive oil 2 cloves garlic, minced 1 tbsp. light-colored miso 1 tbsp. dried basil In blender or food processor, process spinach, parsley, nuts, oil, garlic, miso and basil until pureed and smooth. Makes 4 servings, 1/2 cup each Although most pesto sauces depend on Parmesan cheese for their saltiness and texture, this recipe uses Japanese miso paste with the same result. Recipe from the Minneapolis Star Tribune (While 12 grams fat per 1/2 cup serving may seem a lot, traditional pesto contains 304 cal and 28 grams fat per 1/4 cup serving.) |
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| SAUCES |
| [Dill Mustard Sauce] 1/2 cup nonfat sour cream 1/2 cup spicy brown or Dijon style mustard 1/3 cup chopped fresh dill Whisk together all ingredients in a small bowl. Cover and chill until ready to serve. Use as a dip for seafood or fresh vegetables, or on sandwiches. Makes about 1 cup, or 8 servings. |
| PER SERVING Calories 24 Fat 1 Sat Fat 0 Protein 2 Fiber 0 Sodium 215 Carbohydrates 3 stars 1 |
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| PER SERVING Calories 32 Fat 3 Sat Fat 1 Protein 1 Fiber 0 Sodium 57 Carbohydrates 1 stars 1 |
| Southwestern Pesto 2 oz Mexican grating cheese (substitute Parmesan if needed) 2 cloves garlic, peeled 1 jalapeno pepper, seeded and cut into quarters 2 cans (4 oz each) diced green chili peppers, drained 1/4 cup pine nuts or slivered almonds 1/4 cup lightly packed fresh parsley sprigs 1/4 cup lightly packed fresh cilantro leaves 2 Tbsp. olive oil Place cheese, garlic, and jalapeno pepper in a blender or food processor. Cover; blend or process till finely grated. Add chili peppers, nuts, parsley, and cilantro. With machine running, gradually add oil. Blend till nearly smooth. Makes about 1 1/3 cups. Nutrients per 2 Tablespoon serving. Recipe from BHG Low Calorie Low Fat Recipes, Summer 1999 |
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