5 SPEED
PROFESSIONAL
BLENDER
INSTRUCTIONS AND RECIPES
1-800-541-6390
Details Inside
®
™
FOR THE WAY IT’S MADE.
Table of Contents
Hassle-Free Replacement Warranty...........................................Inside Front Cover
Product Registration Card ........................................................Inside Front Cover
Important Safeguards........................................................................................2
Warranty ...........................................................................................................3
For the 50 United States and District of Columbia.......................................3
For Puerto Rico ...........................................................................................4
Arranging for Service after the Warranty Expires .........................................4
Arranging for Service Outside the 50 United States and Puerto Rico ...........4
Ordering Accessories and Replacement Parts .....................................................4
Electrical Requirements......................................................................................5
Troubleshooting Problems .................................................................................5
Blender Features................................................................................................6
Assembling Your Blender...................................................................................7
To Operate Your Blender ...................................................................................9
Speed Control Guide .......................................................................................11
Care and Cleaning ...........................................................................................11
Blender Tips.....................................................................................................12
Recipes............................................................................................................14
Cocktails ...................................................................................................14
Appetizers, Dips and Spreads....................................................................16
Cold Soups ...............................................................................................19
Pancakes and Waffles ...............................................................................22
Baby Food.................................................................................................26
Sauces and Dressings................................................................................28
Sandwich Fillings.......................................................................................31
Pesto, Toppings and Crunches ..................................................................33
Energy Drinks............................................................................................36
Dessert Drinks ...........................................................................................38
Desserts ....................................................................................................41
NOTE: DUE TO THE UNIQUE CONTAINER AND BLADE DESIGN, READ THESE
INSTRUCTIONS AND RECIPES BEFORE USING YOUR NEW KITCHENAID® BLENDER
TO ACHIEVE MAXIMUM PERFORMANCE RESULTS.
1
Your safety and the safety of others are very important.
We have provided many important safety messages in this manual and on your
appliance. Always read and obey all safety messages.
This is the safety alert symbol.
This symbol alerts you to potential hazards that can kill or hurt you
and others.
All safety messages will follow the safety alert symbol and either
the word “DANGER” or “WARNING.” These words mean:
You can be killed or seriously injured
if you don’t immediately follow
DANGER
WARNING
instructions.
You can be killed or seriously injured
if you don’t follow instructions.
All safety messages will tell you what the potential hazard is, tell you how to
reduce the chance of injury, and tell you what can happen if the instructions are
not followed.
IMPORTANT SAFEGUARDS
When using electrical appliances, basic safety precautions should always be
followed to reduce the risk of fire, electric shock, and/or injury to persons
including the following:
1. Read all instructions.
2. To protect against risk of electrical shock, do not put blender in water or
other liquid.
3. Close supervision is necessary when any appliance is used by or near
children.
4. Unplug from outlet when not in use, before putting on or taking off parts,
and before cleaning.
5. Avoid contact with moving parts.
6. Do not operate the blender with a damaged cord or plug or after appliance
malfunctions, or is dropped or damaged in any manner. Return appliance to
the nearest Authorized Service Center for examination, repair or electrical or
mechanical adjustment.
7. Do not use outdoors.
8. Do not let cord hang over edge of table or counter.
9. Keep hands and utensils out of container while blending to reduce the risk
of severe injury to persons or damage to the blender. A scraper may be
used but must be used only when the blender is not running.
10. Blades are sharp. Handle carefully.
11. To reduce the risk of injury, never place the cutter-assembly blades on base
without jar properly attached.
12. Always operate blender with cover in place.
13. The use of attachments, including canning jars, not recommended by
KitchenAid may cause a risk of injury to persons.
14. When blending hot liquids, remove center piece of two-piece cover.
15. This product is designed for household use only.
SAVE THESE INSTRUCTIONS
2
KitchenAid® Blender Warranty for
the 50 United States and District of Columbia
This warranty extends to the purchaser and any succeeding owner for blenders
operated in the 50 United States and District of Columbia.
Length of
Warranty:
KitchenAid Will Pay
For Your Choice of:
KitchenAid Will Not
Pay For:
One Year Full Warranty
from date of purchase.
A. Repairs when
blender is used in
other than normal
single family home
use.
B. Damage resulting
from accident,
Hassle-Free
Replacement of your
blender. See inside
front cover for details
on how to arrange for
service, or call the
Customer Satisfaction
Center toll-free at
1-800-541-6390.
OR
The replacement parts
and repair labor costs
to correct defects in
materials and
workmanship. Service
must be provided by an
Authorized KitchenAid
Service Center. See the
KitchenAid® blender
Warranty for Puerto
Rico on page 4 for
details on how to
arrange for service.
alteration, misuse or
abuse.
C. Any shipping or
handling costs to
deliver your blender
to an Authorized
Service Center.
D. Replacement parts
or repair labor costs
for blenders
operated outside the
50 United States
and District of
Columbia.
KITCHENAID DOES NOT ASSUME ANY RESPONSIBILITY FOR INCIDENTAL
OR CONSEQUENTIAL DAMAGES. Some states do not allow the exclusion or
limitation of incidental or consequential damages, so this exclusion may not
apply to you. This warranty gives you specific legal rights and you may also
have other rights which vary from state to state.
3
KitchenAid® Blender Warranty
for Puerto Rico
A limited one year warranty extends
to the purchaser and any succeeding
prepaid and insured, to the nearest
Authorized Service Center. Call toll-
owner for blenders operated in Puerto free 1-800-541-6390 to learn the
Rico. During the warranty period, all
service m ust be handled by an
Authorized KitchenAid Service Center.
Please bring the blender, or ship it
location of a Service Center near you.
Your repaired blender will be returned
to you prepaid and insured.
Arranging for Service
after the Warranty Expires
For service information, call toll-free
1-800-541-6390 or write to:
Customer Satisfaction Center,
KitchenAid Portable Appliances, P.O.
Box 218, St. Joseph, MI 49085-0218.
WARNING
Electrical Shock Hazard
Unplug before servicing.
Failure to do so can result in
death or electrical shock.
Arranging for Service Outside
the 50 United States and Puerto Rico
Consult your local KitchenAid dealer
or the store where you purchased the
blender for information on how to
obtain service.
Ordering Accessories and Replacement Parts
To order accessories or replacement
parts for your blender, call toll-free
1-800-541-6390 or write to:
Customer Satisfaction Center,
KitchenAid Portable Appliances, P.O.
Box 218, St. Joseph, MI 49085-0218.
4
Electrical Requirements
Volts: 120 A.C. only.
Hertz: 60
Grounding, 3-prong system.
15-amp branch circuit.
WARNING
NOTE: Your blender has a
3-prong grounded plug. To reduce
the risk of electrical shock, this plug
will fit in an outlet only one way. If
the plug does not fit in the outlet,
contact a qualified electrician. Do not
modify the plug in any way.
Electrical Shock Hazard
Plug into a grounded 3 prong
outlet.
Do not remove ground prong.
Do not use an adapter.
A short power-supply cord is provided
to reduce risks resulting from
becoming entangled in or tripping
over a longer cord.
Failure to follow these
instructions can result in
death, fire or electrical shock.
Troubleshooting Problems
If your blender should
m alfunction or fail to operate,
please check the following:
3. Try unplugging and waiting 15-20
minutes before re-plugging the
blender.
If the problem cannot be corrected
with the above steps, see the
KitchenAid Warranty on page 3.
Do not return the mixer to the
retailer – they do not provide service.
1. Is the blender plugged in?
2. Is the fuse in the circuit to the
blender in working order? If you
have a circuit breaker box, be sure
the circuit is closed.
5
Blender Features
This blender was built and tested to KitchenAid quality standards for optimum
performance and long, trouble-free life.
Textured, Durable Jar Lid with
Clear, 2 Ounce Ingredient Cap
provides a strong seal, hides
fingerprints. The lid will become
more flexible with use,
however it will maintain
Wide Pour Spout
for smooth, drip
its tight seal throughout
free pouring.
the life of the
blender.
Stainless Steel
Blade Assem bly
features blending
Sturdy, Stainless
blades, on 4
Steel Blender Jar
different planes for
with rounded sides
optimal blending,
for easy scraping
made of superior
and removal of
grade stainless steel.
foods.
(not shown)
Sealing Ring
(not shown)
Textured Threaded
Collar for jar stability,
hides fingerprints.
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No-Slip Rubber Feet
ensures operating
stability even when jar
is filled to capacity.
Professional Base with five-speed
blending capability, Step Start® and
Pulse features. The smooth, rounded
metal base is sturdy, easy to clean and
has built-in cord storage.
6
Assembling Your Blender
1. Before assembling your blender
4. Twist collar onto jar. Be sure to
engage threads properly and
securely. Turn assembled jar right
side up.
wipe blender base with a warm
sudsy cloth, then wipe clean with
a damp cloth. Dry with a soft
cloth. Wash blender jar, lid, collar
and blades in warm, sudsy water.
To help prevent scratching, clean
the stainless steel jar using a soft
cloth or sponge (do not use steel
wool). Rinse and wipe parts dry.
2. Turn blender jar upside down.
Place the small sealing ring on the
blade assembly.
5. Place lid onto blender jar.
3. Place the blade assembly with the
sealing ring in the bottom opening
of the jar.
7
Assembling Your Blender
6. Coil the power cord into the
storage area on the bottom of the
power base to shorten.
WARNING
Electrical Shock Hazard
Plug into a grounded 3 prong
outlet.
Do not remove ground prong.
Do not use an adapter.
Failure to follow these
instructions can result in
death, fire or electrical shock.
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8. Plug into a grounded 3-prong
outlet. Blender is now ready
to use.
7. Place jar on power base.
9. Before removing the jar from the
base after use, always push the
OFF pad and make sure the
blinking red light is off, then
unplug. Lift the jar straight up,
with the collar attached, do not
twist. Do not unscrew the stainless
steel jar from the collar until you
are ready to remove the blade
assembly. Loosening the collar
with liquids inside the jar will
cause them to leak out.
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8
To Operate Your Blender
NOTE: While red indicator light is
blinking or blender is on:
- Do not touch blades.
- Do not interfere with blade
movement.
- Do not remove blender jar lid.
• With red light flashing, an
accidental touching of a speed pad,
or other circumstances may result in
turning on the blender.
NOTE: If the red indicator light is not
blinking at this time, unplug blender
and take unit to an Authorized
Service Center.
• Press the desired speed pad for
continuous operation at that speed.
The indicator light will glow and
the red light will stay on. You may
change speeds without stopping
the unit by pushing the new speed
pad.
• If blending warm or hot foods or
liquids, remove the center
ingredient cap. Operate only on
STIR speed.
• To turn the blender off, press the
OFF pad. The OFF pad will stop any
speed and deactivate the blender at
the same time. Before removing the
blender jar, deactivate the blender
by pressing the OFF pad and
unplugging the power cord. Always
lift jar with the handle.
• If blender runs when ON light is
flashing, do not use. Take unit to
an Authorized Service Center.
(However a slight flicker is normal.)
• This unit should operate only when
a speed pad is pressed. Immediately
press the OFF pad if the unit runs at
any other time. If this occurs, do
not use; take the unit to an
Authorized Service Center.
The KitchenAid® Professional blender
has five speeds: Stir, Chop, Mix, Puree
and Liquefy.
NOTE: Do not overprocess foods.
Stop and check the consistency of
foods after a few seconds.
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• Before operating the blender, make
sure the blender jar is properly
assembled (see page 7) and in place
on the blender base. Put ingredients
in jar and firmly attach lid.
• Press the ON pad. The red indicator
light should blink on and off
indicating the speed pads are
activated.
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9
To Operate Your Blender
Ingredient Cap
Remove cap and add ingredients at
STIR or MIX speeds. When operating
at higher speeds, with a full jar or
with hot contents, stop blender and
add ingredients.
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Step Start® feature automatically
starts the blender at a lower speed to
prevent splattering then quickly
increases to the selected speed for
optimal performance.
Pro fe ssio na
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• Select a speed pad and press for
the desired length of time (a short
delay reaching the selected speed is
normal due to the Step Start®
feature).
• To turn the Pulse feature off, just
press the PULSE pad again. The
blender is now ready for
continuous operation. Before
removing the blender jar, deactivate
the blender by pressing the OFF
pad and unplugging the power
cord.
Pulse Feature
Your KitchenAid® blender has a
“Pulse At Any Speed” feature.
• Before operating the blender, make
sure the jar is properly assembled
(see page 7) and in place on the
blender base. Put ingredients into
blender jar and attach lid firmly.
• Press the ON pad. The red indicator
light should be blinking, showing
that the blender is activated.
• Press the PULSE pad. The indicator
light above the pad will glow,
indicating that all the speed pads
are in the Pulse mode.
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NOTE: Use a rubber spatula to mix
ingredients ONLY when the blender is
OFF and unplugged. Never use any
utensil, including spatulas, in the
blender jar while the motor is
running.
10
Speed Control Guide
Item
Speed
Item
Speed
Pancake batter . . . . . . . . . . . . . Mix
Waffle batter . . . . . . . . . . . . . . Mix
Vegetable-based main dish sauce Stir
Fruit-based sauce. . . . . . . . . . . . Stir
Salad dressing. . . . . . . . . . . . . . Mix
Cream soup . . . . . . . . . . . . . . . Stir
Pureed fruit/Baby food fruit. . . Puree
Pureed meat/Baby food meat . Puree
Pureed vegetables/
Baby food vegetables . . . . . . Puree
Meat salad
for sandwich filling . . . . . Stir/Chop
Cheesecake . . . . . . . . . . . . . Liquefy
“Fluffy” gelatin for
pie/desserts . . . . . . . . . . . . Liquefy
Mousse . . . . . . . . . . . . . . . . Liquefy
Pesto . . . . . . . . . . . . . . . . Stir/Chop
Streusel topping . . . . . . . . . . . . Stir
Savory crumb topping . . . . . . Chop
Sweet crunch topping. . . . . . . Chop
Sweet crumb topping . . . . . . . . Stir
Dip . . . . . . . . . . . . . . . . . . . . . . Stir
Cream cheese-based spread . . . . Stir
Blended ice drink. . . . . Liquefy/Chop
Fruit-based drink . . . . . . . . . Liquefy
Frozen yogurt-based drink . . Liquefy
Sherbet-based drink . . . . . . . Liquefy
Ice milk-based drink . . . . . . . Liquefy
Grated hard cheese . . . . . . . Liquefy
Gravy . . . . . . . . . . . . . . . . . . . . Mix
White sauce . . . . . . . . . . . . . . . Stir
Smooth ricotta or
cottage cheese . . . . . . . . . . . Mix
Oatmeal . . . . . . . . . . . . . . . . Puree
Fruit juice from frozen
concentrate . . . . . . . . . . . . . . Mix
Chopped vegetables . . . . . . . . . Stir
Chopped fruit . . . . . . . . . . Pulse/Stir
Chopped ice . . . . . . . . . . . . . . . Stir
Crushed ice . . . . . . . . . . . . . . . . Stir
Tip - Ice can be crushed at any speed. Process up to one standard ice cube tray
or 12 to 14 standard ice cubes at a time. No liquid needs to be added for
processing, occasional stirring with spatula will be helpful. When using higher
speeds, pulse may give better results.
Care and Cleaning
NOTE: Do not immerse base in water.
1. Disassemble blender container
parts and wash in warm, sudsy
water. To help prevent scratching,
clean the stainless steel jar using a
soft cloth or sponge (do not use
steel wool). Rinse all parts and
wipe dry. Or, wash in automatic
dishwasher.
3. Wipe cord with warm, sudsy cloth;
wipe clean with a damp cloth,
then dry with a soft cloth. Cord
can be coiled into the storage area
on the bottom of the power base
for neat and convenient storage.
NOTE: Always correctly assemble
clean blender parts before storing on
blender base.
2. For complete cleaning, remove
gasket from blade assembly, wash
in warm, soapy water.
11
Blender Tips
How To ...
Quick Tips
Reconstitute frozen juice: For a
6-oz. can of orange juice concentrate,
combine the juice and correct amount
of water in the blender jar. Cover and
blend at MIX until thoroughly
• Use the pulse feature when making
beverages that include ice cubes in
order to produce a smoother
texture.
• Blend at LIQUEFY if you're making a
large amount of beverage using
lots of ice. For smaller quantities,
use CHOP.
• Smaller ice cubes can be chopped
or crushed faster than large ones.
• Add food to this blender jar in
larger quantities than you would
with other blenders – you can add
2 to 3 cups at a time versus 1-cup
portions.
• For many ingredient mixtures, start
the blending process at STIR to
combine the ingredients
combined, about 10 to 15 seconds.
For a 12-oz. can, combine the juice
and 1 can of water in the blender jar.
Cover and blend at MIX until
thoroughly combined, about 20 to 30
seconds. Stir in remaining 2 cans of
water.
Dissolve flavored gelatin: Pour
boiling water into the blender jar.
Remove center ingredient cap and
blend at STIR until gelatin is dissolved,
about 30 to 60 seconds. Add other
ingredients.
thoroughly. Then increase to a
higher speed, if necessary.
Make cookie and graham cracker
• Be sure to keep cover on blender
jar while blending.
crum bs: Break larger cookies into
pieces about 11⁄
inches in diameter.
2
• If desired, remove center cap of
blender jar cover to add liquids or
ice cubes while the blender is
operating at STIR or MIX speeds.
When operating at higher speeds,
with a full jar or with hot contents
stop blender and add ingredients.
• Stop the blender and unplug
before using utensils in the blender
jar.
• Cool hot foods, if possible, before
blending. Begin blending warm
foods at STIR. Increase to higher
speed, if necessary.
Use smaller cookies as is. Place in
blender jar. Cover and blend at STIR,
pulsing a few times, about 3 seconds
each time, until desired consistency is
reached. Use the crumbs to make a
quick topping for frozen yogurt,
pudding, or a fruit compote.
To make a finer crumb for pie and
dessert crusts, break graham crackers
or cookies into pieces about 11⁄
inches
2
in diameter. Place in the blender jar.
Cover and blend at LIQUEFY, pulsing a
few times until desired consistency is
reached, about 20 to 30 seconds.
• Remove center ingredient cap
when blending warm or hot liquids
and operate only on STIR.
Make cracker crum bs: Follow
procedure for cookies. Use to top or
as an ingredient in main dish
casseroles and vegetable dishes.
Make bread crum bs: Tear bread
into pieces about 11⁄
inches in
2
diameter. Follow procedure for
crackers. Use in same ways you would
use cracker crumbs.
12
Blender Tips
How To ...
Chop fruits and vegetables: Put
2 cups of fruit or vegetable chunks in
blender jar. Cover and blend at STIR,
pulsing a few times, about 2 to 3
seconds each time, until desired
consistency is reached.
Com bine flour and liquid for
thickening: Place flour and liquid in
blender jar. Cover and blend at STIR
until smooth, about 5 to 10 seconds.
Prepare white sauce: Place milk,
flour, and salt, if desired, in blender
jar. Cover and blend at STIR until well
mixed, about 5 to 10 seconds. Pour
into saucepan and cook as usual.
Puree fruits: Place 2 cups canned or
cooked fruit in blender jar. Add 2 to 4
tablespoons fruit juice or water per
cup of fruit. Cover and blend at
PUREE about 5 to 10 seconds.
Prepare pancake or waffle batter
from m ix: Place mix and other
ingredients in blender jar. Cover and
blend at MIX until well mixed, 10 to
20 seconds; scrape sides of blender
jar, if necessary.
Puree vegetables: Place 2 cups
canned or cooked vegetables in
blender jar. Add 2 to 4 tablespoons
broth, water, or milk per cup of
vegetables. Cover and blend at PUREE
about 10 to 20 seconds.
Grate cheese: Cut very cold cheese
1
1
into ⁄2- to 1-inch cubes. Place up to ⁄
2
Puree m eats: Place cooked, cubed,
tender meat in blender jar. Add 2 to 4
tablespoons broth, water, or milk per
cup of meat. Cover and blend on STIR
10 seconds. Stop and scrape sides of
blender jar. Cover and blend on
cup cheese in the blender jar. Cover
and blend at LIQUEFY about
5 to 10 seconds. For hard cheeses,
such as Parmesan, bring to room
temperature, then blend at LIQUEFY
for 10 to 15 seconds.
PUREE 10 to 20 seconds longer.
Make oatm eal for a baby: Place
uncooked rolled oats in blender jar.
Blend at MIX until desired
consistency, using pulse button,
about 5 to 10 seconds. Cook as
usual.
Puree cottage cheese or ricotta
cheese: Place cottage cheese or
ricotta cheese in blender jar. Cover
and blend at MIX until smooth, about
25 to 35 seconds. If necessary, add 1
tablespoon skim milk per cup of
cottage cheese. Use as a base for
lowfat dips and spreads.
Make baby food from adult food:
Place prepared adult food in blender
jar. Cover and blend at STIR about 10
seconds. Then blend at PUREE about
10 to 30 seconds.
Com bine liquid ingredients for
baked goods: Pour liquid ingredients
in blender jar. Cover and blend at
LIQUEFY until well mixed, about 1
minute. Pour liquid mixture over dry
ingredients and stir well.
Rinse your blender jar: Fill blender
jar one-third to one-half full with
warm water. Add a few drops of
liquid dish detergent. Cover and
blend at STIR until sides are clean,
about 5 to 10 seconds. Rinse and dry.
For complete cleaning, wash all
gaskets separately.
Take lum ps out of gravy: If sauce
or gravy becomes lumpy, place in
blender jar. Cover and blend at MIX
until smooth, about 5 to 10 seconds.
13
Cranberry Frosty
2 cups cranberry juice
cocktail
Place ingredients in blender jar. Cover and blend at
CHOP, pulsing 3 to 4 times, about 10 seconds each
time, until slushy.
1 cup orange juice
3
⁄4
cup vodka
Yield: 5 (3⁄
cup) servings.
4
2 tablespoons lime
juice
2 cups small ice cubes
Per serving: About 159 cal, 0 g pro, 20 g car,
0 g fat, 0 mg chol, 4 mg sod.
Margarita
3
⁄
2
4
cup tequila
cup triple sec liqueur
cup lime juice
Place all ingredients in blender jar. Cover and blend
at CHOP, pulsing 5 to 6 times, about 10 seconds
each time, until slushy.
1
⁄
1
⁄
2
1
Yield: 6 (3⁄
cup) servings.
4
⁄
4
cup simple syrup or
11⁄
tablespoons sugar
2
Per serving: About 118 cal, 0 g pro, 16 g car,
0 g fat, 0 mg chol, 6 mg sod.
4 cups small ice cubes
Sim ple Syrup
Combine sugar and water. Boil until sugar dissolves,
about 2 to 4 minutes. Cool, cover and refrigerate.
1 cup sugar
1 cup water
Yield: About 11⁄
cups.
2
Frozen Daiquiri
3
⁄
4
4
cup rum
cup lime juice
cup simple syrup or
2 tablespoons sugar
Place ingredients in blender jar. Cover and blend at
CHOP, pulsing 4 to 5 times, about 10 seconds each
time, until slushy. Scrape sides of blender jar, if
necessary.
1
⁄
1
⁄
4
3 cups small ice cubes
Yield: 4 (3⁄
cup) servings.
4
Variations: Add 2 bananas, 2 cups fresh or frozen
strawberries, or 4 medium peaches to above
ingredients.
Per serving: About 124 cal, 0 g pro, 8 g car,
0 g fat, 0 mg chol, 0 mg sod.
14
Fruit Sparkler
Place 11⁄
cups champagne and strawberries in
2
1 bottle (750 ml)
champagne or 3
cups club soda
blender jar. Cover and blend at CHOP until smooth,
about 20 to 30 seconds. Add remaining
champagne. Blend at STIR 10 to 15 seconds,
until mixed.
11⁄
2
cups frozen
strawberries
3 tablespoons simple
syrup or 11⁄
tablespoons sugar
Yield: 6 (3⁄
Variation: Substitute 11⁄
4
cup) servings.
2
2
cups frozen peach slices,
slightly thawed, for strawberries.
Per serving: About 107 cal, 0 g pro, 9 g car,
0 g fat, 0 mg chol, 1 mg sod.
Year-Round Nog
4 cups lowfat milk
Place 2 cups milk, egg substitute, rum, pudding
1
1 container (4 oz.)
refrigerated egg
substitute or 2
pasteurized eggs,
beaten
2 tablespoons rum or
brandy, if desired
mix, and ⁄
4
teaspoon nutmeg in blender jar. Cover
and blend at STIR until blended, about 5 seconds.
Add remaining milk. Cover and blend at MIX until
smooth, about 5 to 10 seconds. Garnish each
serving with whipped cream and a sprinkle of
nutmeg, if desired. Refrigerate any leftovers.
Note: Mixture will thicken slightly as is stands. Stir
in 1 to 2 tablespoons milk to thin to desired
consistency.
1 package (3.4 oz.)
vanilla instant
pudding mix
teaspoon nutmeg
1
⁄4
Yield: 10 (1⁄
cup) servings.
2
Whipped cream, if
desired
Nutmeg, if desired
Per serving: About 107 cal, 5 g pro, 15 g car,
3 g fat, 8 mg chol, 217 mg sod.
15
Seafood Spread
1 teaspoon margarine
or butter
1 teaspoon olive oil
4 ounces shelled and
deveined, small raw
Heat margarine and olive oil in small non-stick
skillet over medium-high heat. Add shrimp,
mushrooms, and garlic. Cook and stir about
2 minutes. Add crab and green onions. Cook and
stir until shrimp are opaque and mushrooms are
tender, about 2 minutes. Add Worcestershire sauce
and hot pepper sauce. Remove from heat and set
aside.
shrimp
cup sliced fresh
mushrooms
1
⁄2
1 clove garlic, minced
2
Place remaining ingredients in blender jar. Cover
and blend at STIR until smooth, about 15 seconds;
scrape sides of blender jar, if necessary. Add
seafood mixture. Blend at STIR until mixed, about
10 to 15 seconds; scrape sides of blender jar, if
necessary.
⁄3
cup (3 oz.) imitation
crab meat (surimi) or
crab meat
3 tablespoons sliced
green onions
1 teaspoon
Worcestershire sauce
3 to 5 drops hot
pepper sauce
Chill. Serve as a spread for crackers.
Yield: 11⁄
cups; 24 (1 tablespoon) servings.
2
4 ounces light cream
cheese
2 tablespoons nonfat
Per serving: About 21 cal, 3 g pro, 0 g car, 1 g fat,
13 mg chol, 56 mg sod.
plain yogurt
teaspoon salt, if
desired
1
⁄4
Southwestern Dip
1
4 ounces light cream
cheese
1 can (15 oz.) black
Place cream cheese, ⁄
4
cup reserved liquid from
beans, jalapeño peppers, cumin, and salt in blender
jar. Cover and blend at CHOP until smooth, about
10 to 20 seconds; scrape sides of blender jar, if
necessary.
beans, rinsed and
1
well drained, ⁄
4
cup
liquid reserved
Add green onions, corn, red pepper, cilantro, and
beans to blender jar. Cover and blend at CHOP until
green onions and pepper are chopped, about 10 to
15 seconds.
1 or 2 fresh jalapeño
peppers, stems and
seeds removed
teaspoon cumin
teaspoon salt
1
⁄
4
2
1
⁄
Chill. Serve with vegetable dippers, pita bread, or
tortilla chips.
2 medium green
1
onions, cut in ⁄2-inch
pieces
cup canned or
Yield: 2 cups; 32 (1 tablespoon) servings.
1
⁄2
Per serving: About 19 cal, 1 g pro, 3 g car, 0 g fat,
1 mg chol, 81 mg sod.
cooked frozen kernel
corn, drained
1 chunk (1-inch) red
bell pepper, if
desired
1 tablespoon fresh
cilantro leaves, if
desired
16
Hummus Dip
1
⁄
2
small fresh jalapeño
pepper, stem and
seeds removed
Place jalapeño pepper and garlic in blender jar.
Cover and blend at STIR until chopped, about 5 to
10 seconds. Add onion and green pepper. Cover
and blend at MIX; pulse 2 or 3 times, about 5
seconds each time, until onion and green pepper
are chopped.
1 clove garlic
1
⁄
2
medium onion, cut
into 1-inch chunks
medium green
pepper, cut into
1-inch chunks
1
⁄
4
Heat oil in small non-stick skillet over medium-high
heat. Add onion mixture and cumin. Cook and stir
until vegetables are crisp-tender.
2 teaspoons olive oil
1
⁄
2
teaspoon cumin
Place onion mixture, beans, reserved liquid, and
sesame oil in blender jar. Cover and blend at MIX
until smooth, about 20 to 30 seconds to 1 minute;
scrape sides of blender jar, if necessary.
1 can (15 oz.)
garbanzo beans,
1
drained ⁄
3
cup liquid
reserved
teaspoon sesame oil,
if desired
1
Place in serving bowl. Stir in tomato, if desired.
Serve with vegetable dippers, pita wedges, or
cracker bread.
⁄
4
1 small tomato, seeded
and chopped, if
desired
Yield: 2 cups; 32 (1 tablespoon) servings.
Per serving: About 21 cal, 1 g pro, 4 g car, 0 g fat,
0 mg chol, 40 mg sod.
Fruit Dip
1 can (15 oz.) sliced
peaches, packed in
fruit juice and well
drained
2 tablespoons light
pasteurized process
cream cheese
Place all ingredients in blender jar. Cover and blend
at STIR until smooth, about 15 to 20 seconds.
Serve with assorted fruits or angel food cake cubes.
Yield: 24 (1 tablespoon) servings.
Tip: To make juice with remaining concentrate,
measure amount of concentrate. Add three times
the amount of water as concentrate.
product (from an
8-oz. tub)
2 tablespoons frozen
orange juice
Per serving: About 10 cal, 0 g pro, 2 g car, 0 g fat,
0 mg chol, 7 mg sod.
concentrate
2 teaspoons powdered
sugar
teaspoon vanilla
Dash nutmeg
1
⁄4
17
Spinach Pita Wedges
2 tablespoons chopped
Place onion, garlic, and olive oil in small non-stick
skillet. Cool and stir over medium heat until onion
is crisp-tender.
onion
1 clove garlic, minced
2 teaspoons olive oil
1 cup light ricotta
Place ricotta, egg substitute, and salt in blender jar.
Cover and blend at CHOP until mixed, about
10 seconds. Scrape down sides, if necessary. Add
onion mixture, spinach, bell pepper, water
chestnuts, and red pepper flakes. Blend at MIX until
mixed, 30 to 45 seconds; scrape sides of blender
jar, if necessary.
cheese
cup egg substitute or
1 egg
1
⁄
4
1
⁄
4
teaspoon salt
1 package (9 or 10 oz.)
frozen chopped
spinach, thawed and
pressed dry
2 chunks (1-inch each)
red bell pepper
1
Spoon about ⁄
4
cup mixture on each pita loaf.
Place loaves on large baking sheet. Bake at 350°F
for 9 to 11 minutes, until set. Cut each loaf into
6 wedges.
2 tablespoons drained,
sliced water
Yield: 48 appetizers (3 appetizers per serving).
chestnuts
teaspoon crushed
red pepper flakes
Per serving: About 73 cal, 4 g pro, 10 g car,
2 g fat, 4 mg chol, 150 mg sod.
1
⁄4
4 pita loaves (6 or
7 inches in diameter),
halved to make 8
rounds lightly
toasted
Caponata
1 medium (about 1 lb.)
eggplant
1 cup sliced fresh
Pierce whole eggplant several times with fork. Place
in baking pan; bake at 400°F for 40 to 50 minutes,
or until very tender. Cool 5 to 10 minutes. Peel and
cube.
mushrooms
cup chopped onion
1
⁄2
Place mushrooms, onion, garlic, and oil in medium
non-stick skillet. Cook and stir over medium heat
until mushrooms are tender. Add tomato, lemon
juice, oregano, and salt. Cook 10 minutes, stirring
frequently. Cool 5 minutes.
2 cloves garlic, minced
1 tablespoon olive oil
1 medium tomato,
seeded and chopped
2 tablespoons lemon
juice
1 teaspoon dried
Place eggplant, mushroom mixture, and chicken
broth in blender jar. Cover and blend at PUREE until
smooth, about 30 to 45 seconds, scrape sides of
blender jar, if necessary.
oregano
teaspoon salt
3
⁄4
2 tablespoons reduced-
sodium chicken
Serve with vegetable dippers, crackers, or pita
wedges.
broth or water
Yield: 3 cups; 24 (2 tablespoons) servings.
Per serving: About 14 cal, 0 g pro, 2 g car, 1 g fat,
0 mg chol, 76 mg sod.
18
Blueberry Soup
4 cups fresh or frozen
Place 3 cups blueberries and lemon juice in
saucepan. Bring to boil. Lower heat and simmer
until berries begin to pop, about 2 minutes. Cool
5 minutes.
blueberries, thawed
cup lemon juice
cup sugar
1
⁄
2
4
1
⁄
2 tablespoons
Pour blueberry mixture into blender jar. Blend at
CHOP until mixture is finely chopped, about 20 to
25 seconds.
cornstarch
teaspoon nutmeg
1
⁄8
1 cup cranberry juice
Combine sugar, cornstarch, and nutmeg in
saucepan. Stir in cranberry juice cocktail and wine.
Pour blueberry mixture through strainer into
saucepan, rubbing with back of spoon. Discard
seeds and skin. Bring to boil. Reduce heat to
simmer and cook until mixture thickens and
becomes clear, about 2 minutes. Stir in vanilla.
cocktail
3
⁄
4
cup dry white wine
or unsweetened
apple juice
teaspoon vanilla
cup nonfat vanilla
yogurt
1
⁄
2
1
⁄
4
Refrigerate until cooled, about 1 hour. Stir in
remaining blueberries. Refrigerate until well chilled,
about 4 to 5 hours. Top each serving with yogurt.
Yield: 4 (1 cup) servings.
Per serving: About 270 cal, 2 g pro, 61 g car,
1 g fat, 0 mg chol, 21 mg sod.
Avocado Lime Soup
1 can (141⁄
reduced-sodium
2
oz.)
Place ingredients in blender jar. Cover and blend at
MIX until smooth, about 45 seconds to 1 minute.
Refrigerate until well chilled, about 2 to 3 hours.
chicken broth, chilled
cup nonfat plain
yogurt
1
⁄
2
Yield: 4 (1 cup) servings.
1
⁄
4
cup lime juice
Per serving: About 110 cal, 4 g pro, 7 g car,
8 g fat, 1 mg chol, 47 mg sod.
1 medium ripe
avocado, peeled,
seeded and
quartered
1 teaspoon dried dill
weed
teaspoon black
pepper
1
⁄4
19
Borscht
11⁄
2
cups peeled, and
cubed beets
Place beets, potato, onion, and 11⁄
cups broth in
blender jar. Cover and blend at MIX until finely
chopped, about 35 to 45 seconds. Pour into
saucepan.
4
1 medium potato,
peeled and cubed
1 small onion,
quartered
Add remaining broth, lemon juice, sugar, salt, and
pepper. Bring to a boil; reduce heat to simmer and
cook about 10 minutes.
21⁄
2
cups reduced-sodium
chicken broth
cup lemon juice
1
⁄4
Refrigerate until well chilled, about 6 to 8 hours.
Top each serving with sour cream.
4 teaspoons sugar
1
⁄
4
4
teaspoon salt
teaspoon pepper
cup nonfat sour
cream
Yield: 5 (1 cup) servings.
1
⁄
Per serving: About 82 cal, 4 g pro, 17 g car,
0 g fat, 0 mg chol, 387 mg sod.
1
⁄
4
Scandinavian Fruit Soup
2 cups water
Combine water, prunes, apple, apricots, sugar, and
1 cup pitted prunes
1 medium apple,
peeled, cored and
cinnamon stick in saucepan. Bring to a boil over
high heat; reduce heat to simmer and cook,
covered, until fruit is tender, about 30 to 40
minutes. Remove from heat; uncover and cool at
room temperature 10 minutes. Remove cinnamon
quartered
cup dried apricots
cup sugar
1
⁄
3
2
1
stick. Pour 1⁄
cup apple juice into blender jar. Add
2
⁄
1 cinnamon stick
fruit mixture. Blend at STIR 5 to 10 seconds to chop
fruit, then blend at PUREE until mixture is smooth,
about 15 to 20 seconds.
21⁄
2
cups apple juice
Port wine, if desired
Pour into bowl and stir in remaining apple juice.
Refrigerate until well chilled, about 5 to 6 hours.
Top each serving with about a teaspoon of port
wine, if desired.
Yield: 6 (1 cup) servings.
Per serving: About 192 cal, 1 g pro, 49 g car,
0 g fat, 0 mg chol, 12 mg sod.
20
Gazpacho
2 cans (141⁄
oz. each)
2
Place one can tomatoes, celery, and cucumber in
blender jar. Cover and blend at CHOP until finely
chopped, about 10 to 15 seconds. Pour into large
bowl.
no-salt-added peeled
tomatoes
2 ribs celery, cut into
2-inch chunks
Place second can tomatoes, onion, green pepper,
parsley, chives, garlic, olive oil, and red wine
vinegar in blender jar. Cover and blend at CHOP
until finely chopped, about 10 to 15 seconds.
1 medium cucumber,
peeled and cut into
chunks
1 medium onion, cut
into chunks
1 small green pepper,
cut into chunks
2 teaspoons snipped
fresh parsley
Pour into bowl. Stir in vegetable juice cocktail, black
pepper, and a few drops of hot pepper sauce.
Refrigerate until well chilled, about 6 to 8 hours.
Yield: 6 (1 cup) servings.
1 teaspoon snipped
fresh chives
1 clove garlic
Per serving: About 119 cal, 4 g pro, 13 g car,
7 g fat, 0 mg chol, 337 mg sod.
3 tablespoons olive oil
3 tablespoons red wine
vinegar
2 cups vegetable juice
cocktail
teaspoon black
pepper
1
⁄4
Hot pepper sauce
Vichyssoise
1 tablespoon
margarine
Melt margarine in skillet over medium heat.
Add onion. Cook and stir until onion is soft, about
3 minutes. Place in blender jar with potatoes and
1 medium onion,
sliced, or 11⁄
cups
2
11⁄
cups broth. Cover and blend at STIR until
2
sliced leeks
coarsely chopped, about 5 to 10 seconds. Blend at
LIQUEFY until finely chopped, about 20 to 30
seconds. Pour into saucepan.
2 medium potatoes,
peeled and cubed
3 cups reduced-sodium
Stir in remaining broth and pepper. Bring to a boil;
reduce heat and simmer until vegetables are crisp-
tender, about 12 to 15 minutes, stirring frequently.
Remove from heat. Stir in milk.
chicken broth
teaspoon black
pepper
1
⁄4
1 cup lowfat (2%) milk
Snipped chives, if
desired
Refrigerate until well chilled, about 6 to 8 hours.
Top each serving with snipped chives, if desired.
Yield: 6 (1 cup) servings.
Per serving: About 94 cal, 4 g pro, 12 g car,
3 g fat, 3 mg chol, 79 mg sod.
21
Southern Cornmeal Waffles
2 eggs
13⁄
cups lowfat
Heat waffle iron. Place eggs in blender jar. Cover
4
and blend at STIR about 5 seconds. Add buttermilk
and margarine. Blend at MIX about 10 seconds.
Add remaining ingredients. Blend at MIX about
60 seconds; scrape sides of blender jar every
20 seconds.
buttermilk
cup margarine or
butter, melted
cups all-purpose
flour
cup yellow cornmeal
1
⁄
3
11⁄
4
Bake in hot waffle iron until waffles are golden
brown, about 3 to 5 minutes.
3
⁄
4
1 tablespoon sugar
Yield: About 4 servings (2, 4-inch waffles each).
2 teaspoons baking
powder
1 teaspoon baking
Per serving: About 471 cal, 13 g pro, 60 g car,
20 g fat, 113 mg chol, 1028 mg sod.
soda
teaspoon salt
teaspoon allspice
1
⁄
4
4
1
⁄
Pumpkin Walnut Waffles
Topping
1 cup vanilla lowfat
yogurt
cup maple syrup
Combine topping ingredients in small bowl.
Set aside.
Heat waffle iron. Place eggs in blender jar. Cover
and blend at STIR about 5 seconds. Add milk,
pumpkin, and oil. Blend at MIX about 10 seconds.
Add remaining ingredients except nuts. Blend at
1
⁄4
Waffles
2 eggs
13⁄
cups skim or lowfat
MIX about 60 seconds; scrape sides of blender jar
1
every 20 seconds. Add ⁄
4
cup chopped walnuts.
4
Blend at STIR about 5 seconds.
milk
3
⁄4
cup canned pumpkin
Bake in hot waffle iron until waffles are golden
brown, about 3 to 5 minutes. Serve with yogurt
topping and sprinkle with walnuts, if desired.
2 tablespoons
vegetable oil
2 cups all-purpose
flour
Yield: About 5 servings (2, 4-inch waffles each).
2 tablespoons sugar
2 teaspoons baking
Per serving: About 452 cal, 15 g pro, 72 g car,
12 g fat, 90 mg chol, 415 mg sod.
powder
teaspoon cinnamon
teaspoon salt
teaspoon nutmeg
teaspoon cloves
cup chopped
walnuts
1
⁄
4
2
1
⁄
1
⁄
4
1
⁄
4
1
⁄
4
Chopped walnuts for
garnish, if desired
22
Orange Yogurt Waffles
2 eggs
Heat waffle iron. Place eggs in blender jar. Cover
1 cup orange lowfat
and blend at STIR about 5 seconds. Add yogurt,
milk, oil, and honey. Blend at MIX about
10 seconds. Add flour, oat bran, baking powder,
baking soda, orange peel, and allspice. Blend at
MIX about 60 seconds; scrape sides of blender jar
every 20 seconds.
yogurt
cup skim or lowfat
milk
1
⁄2
2 tablespoons
vegetable oil
2 tablespoons honey
Bake in hot waffle iron until waffles are golden
brown, about 3 to 5 minutes. Serve with maple
syrup and a dollop of orange yogurt, if desired.
11⁄
2
cups all-purpose
flour
cup oat bran
3
⁄
4
2 teaspoons baking
powder
1 teaspoon baking
Yield: About 4 servings (2, 4-inch waffles each).
Per serving: About 167 cal, 6 g pro, 28 g car,
5 g fat, 44 mg chol, 206 mg sod.
soda
teaspoon grated
orange peel
1
⁄
2
1
⁄
4
teaspoon allspice
Maple syrup, if
desired
Orange lowfat
yogurt, if desired
Oatmeal Pancakes with Raisin Topping
Topping
1 cup maple syrup
Place maple syrup and raisins in small saucepan.
Bring to a boil. Remove from heat. Set aside.
1
⁄
2
cup raisins (mix
golden and regular,
if desired)
Place eggs in blender jar. Cover and blend at STIR
about 5 seconds. Add milk and oil. Blend at MIX
about 10 seconds.
Add all remaining ingredients except oats. Blend at
MIX about 60 seconds; scrape sides of blender jar
every 20 seconds. Add oats and blend at STIR
about 10 seconds.
Pancakes
2 eggs
2 cups skim or lowfat
milk
2 tablespoons
vegetable oil
Spray griddle with no-stick cooking spray and heat
to medium-high. Pour 1⁄
cup batter for each
4
11⁄
4
cups all-purpose
flour
cup whole wheat
flour
pancake onto griddle. Cook until bubbles form on
surface and edges become dry, about 1 to 2
minutes. Turn; cook until golden brown on
underside, about 1 to 2 minutes. Serve with raisin
topping.
1
⁄
2
2 tablespoons sugar
2 teaspoons baking
Yield: About 8 servings (2, 4-inch pancakes each).
powder
teaspoon cinnamon
teaspoon salt
1
Per serving: About 354 cal, 9 g pro, 69 g car,
6 g fat, 54 mg chol, 248 mg sod.
⁄
4
2
1
⁄
1 cup quick-cooking
rolled oats
23
Blueberry Pancakes
Sauce
Place sauce ingredients in saucepan. Cook over
medium heat until mixture thickens, stirring
constantly. Cool 5 minutes. Pour mixture into
blender jar. Cover and blend at STIR about 5
seconds; scrape sides of blender jar. Blend at MIX
about 15 seconds. Pour into serving container.
1
⁄
4
cup sugar
2 teaspoons cornstarch
2
⁄
2
3
cup water
teaspoon grated
lemon peel
1
⁄
2 cups fresh or frozen
blueberries (do not
thaw)
Place eggs in blender jar. Cover and blend at STIR
about 5 seconds. Add buttermilk and lemon peel.
Blend at MIX about 10 seconds. Add flour, sugar,
baking soda, and nutmeg. Blend at MIX until
smooth, about 60 seconds; scrape sides of blender
jar every 20 seconds. Gently stir in blueberries.
Pancakes
2 eggs
2 cups lowfat
Spray griddle with no-stick cooking spray and heat
buttermilk
teaspoon grated
lemon peel
cups all-purpose
flour
1
to medium-high. Pour scant ⁄
4
cup batter for each
1
⁄
2
pancake onto griddle. Cook until bubbles form on
surface and edges become dry, about 1 to 2
minutes. Turn; cook until golden brown on
underside, about 1 to 2 minutes. Serve with warm
blueberry sauce.
21⁄
4
1 tablespoon sugar
1 teaspoon baking
soda
teaspoon nutmeg
1 cup fresh or frozen
blueberries (do not
thaw)
Yield: About 8 servings (2, 4-inch pancakes each).
1
⁄4
Per serving: About 119 cal, 4 g pro, 23 g car,
1 g fat, 28 mg chol, 107 mg sod.
24
Fruit-Topped Oven Pancakes
Fruit Topping
1 tablespoon
margarine
Heat margarine in large skillet over medium heat.
Add brown sugar, cinnamon, and cloves. In small
bowl, blend cornstarch and orange juice until
smooth. Pour mixture into skillet. Bring to a boil,
stirring constantly. Stir in apple, pear, apricots, and
raisins. Reduce heat to low and simmer, uncovered,
until fruit is tender, about 5 minutes. Set aside.
or butter
cup packed brown
sugar
teaspoon cinnamon
teaspoon cloves
teaspoons cornstarch
1
⁄
4
1
⁄
4
1
⁄
8
11⁄
2
Place eggs in blender jar. Cover and blend at STIR
about 5 seconds. Add milk and blend at STIR about
5 seconds. Add remaining pancake ingredients
except margarine. Blend at MIX about 10 seconds;
scrape sides of blender jar. Blend at MIX about 10
seconds.
1 cup orange juice
11⁄
2
cups (1 medium)
sliced, unpeeled
apple
11⁄
2
cups (1 medium)
sliced, unpeeled pear
cup dried apricots
cup raisins
Place margarine in 13x9-inch pan. Heat in oven to
melt, about 2 to 3 minutes. Remove pan and tilt to
coat with melted margarine. Immediately pour
batter into hot pan. Bake at 425°F for 15 minutes.
Reduce oven temperature to 375°F. Continue
baking 14 to 18 minutes, or until puffed and
golden brown. Cut into 8 pieces and serve with
warm fruit topping.
1
⁄
4
2
1
⁄
Oven Pancakes
3 eggs
1 cup skim or lowfat
milk
11⁄
4
cups all-purpose
flour
Yield: 8 servings.
Per serving: About 245 cal, 6 g pro, 45 g car,
5 g fat, 81 mg chol, 144 mg sod.
2 teaspoons sugar
1
⁄
2
teaspoon grated
orange peel
teaspoon cinnamon
teaspoon salt
1
⁄
4
1
⁄
4
1 tablespoon
margarine
or butter
25
Apple-Pineapple Sauce
2 cups chopped, and
Place apples and water in saucepan. Bring to a boil.
Reduce heat to medium. Cook uncovered, until
apples are tender, about 8 to 10 minutes; stir
occasionally. Cool 5 minutes.
peeled apples
cup water
1
⁄4
1 can (8 oz.) pineapple
tidbits in juice,
drained
Place pineapple tidbits and apple mixture in blender
jar. Cover and blend at STIR about 10 seconds;
scrape sides of blender jar, if necessary. Blend at
PUREE about 30 seconds. Store in refrigerator.
Yield: 6 (1⁄
cup) servings.
4
Per serving: About 36 cal, 0 g pro, 9 g car, 0 g fat,
0 mg chol, 1 mg sod.
Peach Oatmeal
2
⁄
3
3
cup water
cup quick-cooking
rolled oats
cup canned or frozen
and thawed peach
slices in juice,
Place water in saucepan. Bring to a boil. Stir in oats
and return to a boil. Reduce heat to low and
simmer, uncovered, about 1 minute. Cover and
cool 5 minutes.
1
⁄
1
⁄
4
Place oatmeal, peaches, and milk in blender jar.
Cover and blend at STIR about 10 seconds; scrape
sides of blender jar, if necessary. Blend at PUREE
about 20 to 30 seconds. Store in refrigerator.
drained
1 tablespoon whole
milk
Yield: 3 (1⁄
cup) servings.
4
Per serving: About 45 cal, 2 g pro, 8 g car, 1 g fat,
1 mg chol, 6 mg sod.
26
Chicken and Rice Stew
4 to 6 ounces boneless
Place chicken, carrots, rice, and 1 cup broth in
saucepan. Bring to a boil. Reduce heat to low
and simmer, covered, until most of the liquid is
absorbed, about 10 to 15 minutes. Cover and
cool 5 minutes.
and skinless chicken
breast, cut into
1-inch pieces
cup sliced carrots
cup uncooked long-
grain white rice
1
⁄
4
2
1
⁄
Place chicken mixture and remaining chicken broth
in blender jar. Cover and blend at STIR about
10 seconds; scrape sides of blender jar, if necessary.
Blend at PUREE about 30 to 40 seconds; scrape
sides of blender jar every 10 seconds. Store in
refrigerator.
11⁄
4
cups reduced-sodium
chicken broth
Yield: 6 (1⁄
cup) servings.
4
Per serving: About 59 cal, 5 g pro, 7 g car, 1 g fat,
11 mg chol, 26 mg sod.
Carrot and Potato Medley
1
⁄
2
cup (1 small) sliced
carrot
Place carrot, potato, and broth in saucepan.
Bring to a boil. Reduce heat to low and simmer,
uncovered, until vegetables are very tender, about
10 to 15 minutes. Cool 5 minutes.
1
⁄
2
cup (1 medium)
peeled, and cubed
potato
cup reduced-sodium
chicken broth
1
Place cooled vegetable mixture and 2 tablespoons
milk in blender jar. Cover and blend at STIR about
10 seconds; scrape sides of blender jar, if necessary.
Blend at PUREE about 30 seconds; scrape sides of
blender jar every 10 seconds. Add 1 more
⁄
2
2 to 3 tablespoons
whole milk
tablespoon milk, if necessary, blend at PUREE about
10 seconds. Store in refrigerator.
Yield: 4 (1⁄
cup) servings.
4
Per serving: About 29 cal, 1 g pro, 5 g car, 0 g fat,
1 mg chol, 18 mg sod.
27
Banana Fruit Dressing
1
⁄2
cup vanilla or
strawberry lowfat
yogurt
Place ingredients in blender jar. Cover and blend at
PUREE about 30 seconds; scrape sides of blender
jar every 20 seconds. Serve over sliced fresh fruit.
1 medium banana,
sliced
Yield: 1 cup; 16 (1 tablespoon) servings.
1 tablespoon honey
1 tablespoon orange
Per serving: About 14 cal, 0 g pro, 3 g car, 0 g fat,
0 mg chol, 4 mg sod.
juice
1
⁄8
teaspoon cinnamon
Raspberry Vinaigrette Dressing
1 cup fresh or frozen
raspberries, thawed
2 tablespoons sugar
3 tablespoons
raspberry vinegar
2 tablespoons oil
Place ingredients in blender jar. Cover and blend at
STIR about 15 seconds; scrape sides of blender jar
every 10 seconds. Blend at LIQUEFY about 15 to 20
seconds. Serve over tossed green salads or fruit
salads.
Yield: 1 cup; 16 (1 tablespoon) servings.
Per serving: About 17 cal, 0 g pro, 2 g car, 1 g fat,
0 mg chol, 0 mg sod.
Dijon Cottage Cheese Dressing
1
⁄
2
cup nonfat or lowfat
cottage cheese
cup skim or lowfat
milk
Place ingredients in blender jar. Cover and blend at
MIX about 30 seconds; scrape sides of blender jar
every 20 seconds. Blend at LIQUEFY about 20
seconds. Serve over tossed green salads.
1
⁄
3
1
⁄
4
cup light mayonnaise
Yield: 16 (1 tablespoon) servings.
2 teaspoons Dijon
mustard
teaspoon sugar
teaspoon dried
dill weed
Per serving: About 17 cal, 1 g pro, 1 g car, 1 g fat,
2 mg chol, 41 mg sod.
1
⁄
4
4
1
⁄
Dash salt and pepper
28
Fresh Tomato Marinara Sauce
2 tablespoons olive oil
Heat olive oil in large saucepan over medium-high
heat. Add onion, green pepper, and garlic. Cook,
uncovered, 2 to 3 minutes. Add remaining
ingredients. Reduce heat to low and simmer,
covered, until tomatoes are very tender, about 15
to 20 minutes; stir occasionally. Cool 5 minutes.
1
⁄2
cup chopped onion
1
⁄2
cup chopped green
pepper
2 cloves garlic,
chopped
3 cups (about 3 large)
peeled, and chopped
tomatoes
1 can (6 oz.) no-salt-
added tomato paste
2 teaspoons sugar
Pour half of cooled tomato mixture into blender jar.
Cover and blend at STIR about 15 seconds. Add
remaining tomato mixture. Blend at PUREE about
20 to 30 seconds. Return mixture to saucepan.
Simmer over low heat about 5 to 10 minutes, stir
occasionally. Serve over pasta.
1 teaspoon dried basil
1
Yield: 2 cups; 4 (1⁄
cup) servings.
2
⁄
2
teaspoon dried
oregano
teaspoon salt
Per serving: About 148 cal, 3 g pro, 20 g car,
8 g fat, 0 mg chol, 342 mg sod.
1
⁄
2
1
⁄
4
teaspoon fennel seed
Burgundy Mushroom Sauce
2 tablespoons
Heat margarine in large saucepan over medium-
high heat. Add onion, carrot, and garlic. Cook,
margarine or butter
cup chopped onion
cup chopped carrot
1
⁄
4
2
uncovered, 2 to 3 minutes. Stir in flour, broth, and
1
1
⁄
water. Bring to a boil. Reserve ⁄
2
cup mushrooms;
1 clove garlic, chopped
1 tablespoon all-
purpose flour
add remaining mushrooms to saucepan. Reduce
heat to low and simmer, uncovered, until
vegetables are tender, about 10 to 15 minutes.
Cool 5 minutes.
1 cup beef broth
1
⁄2
cup water
Place cooled mushroom mixture in blender jar.
Cover and blend at STIR about 30 seconds; scrape
sides of blender jar every 10 seconds. Blend at
LIQUEFY about 30 seconds. Return mixture to
saucepan. Add reserved mushrooms, wine,
marjoram, salt, and pepper. Simmer about
5 minutes. Stir in parsley. Serve with beef or
pork roasts.
1 package (8 oz.) fresh
mushrooms, thinly
sliced
cup burgundy wine
teaspoon dried
marjoram
1
⁄
4
4
1
⁄
Dash salt and pepper
2 tablespoons chopped
fresh parsley
Yield: 6 (1⁄
cup) servings.
3
Per serving: About 13 cal, 0 g pro, 1 g car, 1 g fat,
0 mg chol, 38 mg sod.
29
Red Pepper Sauce
1 large red bell pepper,
Place red bell pepper pieces in saucepan and cover
with water. Bring to a boil. Reduce heat to low and
simmer, uncovered, until pepper is tender, about
10 to 15 minutes. Drain well. Cool
cut in 8 pieces
cup nonfat or lowfat
plain yogurt
1
⁄3
2 tablespoons light
5 minutes.
mayonnaise
teaspoon sugar
teaspoon salt
Place cooled pepper pieces in blender jar. Add
remaining ingredients. Cover and blend at MIX
about 10 seconds; scrape sides of blender jar, if
necessary. Blend at PUREE about 40 seconds;
scrape sides of blender jar every 20 seconds.
Serve over hot vegetables.
1
⁄
4
2
1
⁄
1
⁄
8
teaspoon garlic
powder
1
1
⁄8
to ⁄
4
teaspoon hot
pepper sauce
Yield: 1 cup; 8 (2 tablespoons) servings.
Per serving: About 22 cal, 1 g pro, 2 g car, 1 g fat,
0 mg chol, 106 mg sod.
Strawberry Romanoff Sauce
Place 11⁄
cups strawberries in blender jar. Add
2
3 cups sliced
strawberries
cup sugar
sugar, orange liqueur, and orange peel. Cover and
blend at STIR about 15 seconds; scrape sides of
blender jar. Blend at PUREE about 15 seconds.
Gently stir in remaining strawberries. Serve over ice
cream or cake.
1
⁄4
3 tablespoons orange
liqueur
teaspoon grated
orange peel
1
⁄2
Yield: 2 cups; 8 (1⁄
cup) servings.
4
Per serving: About 62 cal, 0 g pro, 13 g car,
0 g fat, 0 mg chol, 1 mg sod.
30
Barbecue Meat Filling
2
⁄
3
cup low-sodium
catsup
cup chopped onion
cup brown sugar
cup light molasses
Place all ingredients except turkey in blender jar.
Cover and blend at STIR until onion and garlic are
chopped, about 15 to 20 seconds; scrape sides of
blender jar.
1
1
1
⁄
⁄
4
4
⁄
4
Add half of turkey. Cover and blend at STIR until
meat is chopped, about 10 to 20 seconds. Add
remaining turkey. Cover and blend at STIR about 10
to 20 seconds, until meat is chopped.
2 tablespoons cider
vinegar
2 tablespoons
prepared mustard
In medium saucepan, heat meat mixture over
medium-high heat until hot; stir occasionally.
Reduce heat to simmer and cook, covered, to blend
flavors, about 10 minutes; stir occasionally. Serve
with pita bread or sourdough buns.
1
1 teaspoon
Worcestershire sauce
2 cloves garlic, halved
Dash liquid smoke
flavor, if desired
2 cups cubed cooked
turkey breast
Yield: 21⁄
2
cups; 4 (about ⁄ cup) servings.
2
Variations: Substitute cooked chicken or 97% fat-
free beef or ham for the turkey breast.
Per serving: About 199 cal, 15 g pro, 33 g car,
1 g fat, 40 mg chol, 134 mg sod.
Southwestern Wraps
1 or 2 jalapeño
pepper, stem and
seeds removed
1 clove garlic
2 tablespoons chopped
onion
1 can (15.5 oz.) 50%
less salt kidney
beans, undrained
2 tablespoons salsa
1 teaspoon cumin
Place all ingredients except flour tortillas and
garnish in blender jar in order listed. Cover and
blend at CHOP, pulsing 5 or 6 times, until
thoroughly mixed, scrape sides of blender jar, if
necessary.
1
Spread about ⁄
3
cup of bean mixture in center of
each tortilla. Roll tortilla to enclose filling. Place on
microwave-safe plate. Microwave at HIGH 20 to 30
seconds, or until heated through.
Serve with salsa and light sour cream garnish, if
desired.
1 tablespoon chopped
fresh cilantro leaves,
if desired
1
Yield: 6 servings (about ⁄
each).
3
cup filling and 1 tortilla
1 cup cubed cooked
chicken breast
cup shredded nonfat
Cheddar cheese
Per serving: About 270 cal, 17 g pro, 39 g car,
5 g fat, 21 mg chol, 468 mg sod.
1
⁄3
6 flour tortillas (8
inches in diameter)
Salsa and light sour
cream garnish, if
desired
31
Chicken Salad Spread
1
⁄
4
4
cup light mayonnaise
cup light sour cream
Place all ingredients in blender jar in order listed.
Cover and blend at STIR, pulsing 3 to 4 times,
about 5 seconds each time, until chicken is
chopped and mixture is thoroughly combined.
1
⁄
1 tablespoon chopped
onion
1 tablespoon fresh
Yield: 11⁄
4
cups; 5 (1⁄
cup) servings.
4
parsley, if desired
teaspoon salt
teaspoon pepper
1
Per serving: About 118 cal, 10 g pro, 6 g car,
6 g fat, 28 mg chol, 175 mg sod.
⁄
8
1
⁄
8
1 cup cubed cooked
chicken breast
cup seedless red
grapes
2
⁄3
Open-Faced Ham and Cheese Melts
1 tablespoon water or
reduced-sodium
Place water, ham, mustard, green pepper, green
onion, and water chestnuts in blender jar in order
listed. Cover and blend at CHOP, pulsing 1 to 2
times, about 3 seconds each time, until ham is well
chopped and mixture is thoroughly combined;
scrape sides of blender jar, if necessary.
chicken broth
1 cup cubed (1⁄2-inch
cubes) 97% fat-free,
reduced-sodium ham
1 tablespoon Dijon
mustard
2 chunks (1-inch each)
green bell pepper
Preheat broiler. Top each bread slide with tomato
1
slice. Spread about ⁄
3
cup ham filling on each
sandwich. Top each with about 2 tablespoons
cheese. Arrange sandwiches on cookie sheet. Broil
4 to 6 inches from heat about 2 to 3 minutes or
until cheese melts.
1 green onion, cut in
1
⁄2-inch pieces
2 tablespoons sliced
water chestnuts,
drained
1
Yield: 6 servings (about ⁄
3
cup ham filling each).
6 slices Italian bread,
lightly toasted
6 slices tomato, if
Per serving: About 134 cal, 10 g pro, 19 g car,
1 g fat, 14 mg chol, 566 mg sod.
desired
3
⁄4
cup shredded fat-
free or reduced-fat
Cheddar cheese
32
Basil Pesto
2 cloves garlic
Place garlic in blender jar. Cover and blend at STIR
until minced, about 5 to 10 seconds.
1
⁄2
cup fresh grated
Parmesan cheese
Add basil, parsley, and almonds, Cover and blend
13⁄
4
cup firmly packed
fresh basil leaves
cup fresh parsley
leaves
1
at STIR. With blender running, add olive oil and ⁄
4
cup chicken broth. Blend until thoroughly mixed,
about 45 seconds to 1 minute; scrape sides of
blender jar. Add remaining broth, if necessary.
Blend at CHOP for 30 seconds. Serve on pasta,
pizza, chicken, or seafood.
1
⁄
4
3 tablespoons slivered
almonds or pine nuts
1
⁄
4
4
cup olive oil
1
1
⁄
to ⁄ cup reduced-
3
Yield: 1 cup; 8 (2 tablespoons) servings.
sodium chicken
broth
Per serving: About 111 cal, 4 g pro, 2 g car,
10 g fat, 5 mg chol, 127 mg sod.
Mixed Pepper Pesto
1 clove garlic
Place garlic in blender jar. Blend at STIR until
2 tablespoons olive oil
minced, about 5 to 10 seconds. Add all remaining
ingredients. Blend at CHOP until thoroughly mixed,
about 15 to 25 seconds; scrape sides of blender jar,
if necessary. Serve on pasta, pizza, chicken, or
seafood.
1 medium red bell
pepper, seeded and
cut into 11⁄2-inch
chunks
1 medium yellow bell
pepper, seeded and
cut into 11⁄2-inch
Yield: 11⁄
2
cups; 6 (1⁄
cup) servings.
4
Tip: Bake 12-inch pizza crust at 425°F about
5 minutes. Remove from oven and spread with
pesto. Add cheese, cooked meat, and other favorite
toppings. Return pizza to oven and bake at 425°F
about 5 minutes, or until cheese is melted and
crust is golden brown.
chunks
cup loosely packed
fresh basil leaves
cup grated fresh
Parmesan cheese
teaspoon salt, if
desired
1
⁄
4
1
⁄
3
1
⁄
4
Per serving: About 58 cal, 1 g pro, 2 g car, 5 g fat,
2 mg chol, 40 mg sod.
1
⁄
8
teaspoon pepper
33
Mexican Casserole Topping
2 flour tortillas (5 or 6
Heat large non-stick skillet over medium-high heat.
Spray both sides of tortillas with no-stick cooking
spray to coat lightly. Place tortillas in skillet. Cook
until light golden, turning once, about 5 to
7 minutes. Cool completely. Break each tortilla into
8 pieces.
inches in diameter)
No-stick cooking
spray
cup shredded nonfat
Cheddar cheese
1
⁄2
1 teaspoon chili
1
Place tortilla pieces, ⁄
4
cup Cheddar cheese, chili
powder
teaspoon cumin
1
powder, and cumin in blender jar. Cover and blend
at CHOP, pulsing 4 to 6 times, about 5 seconds
⁄4
2 tablespoons
shredded 50%-less-
fat Monterey Jack
cheese
each time, until tortilla pieces are crushed. Add
1
remaining ⁄
4
cup Cheddar cheese and Monterey
Jack cheese. Cover and blend at CHOP until mixed,
about 5 to 10 seconds.
Use to top favorite ground beef, pasta, or rice
casserole cooked in 13x9-inch baking dish.
Yield: 12 servings (about 1 cup)
Per serving: About 23 cal, 2 g pro, 3 g car, 0 g fat,
1 mg chol, 78 mg sod.
Cinnamon-Oat Crunch
1
⁄
2
cup whole wheat
flour
cup packed brown
sugar
cup rolled oats
teaspoon cinnamon
teaspoon salt
Dash nutmeg
cup light pasteurized
process cream
cheese product (from
an 8-oz. tub)
Place all ingredients in blender jar in order listed.
Cover and blend at STIR, pulsing 3 or 4 times,
about 5 seconds each time, until thoroughly mixed;
stir mixture down between pulses, if necessary.
1
⁄
2
1
1
1
⁄
⁄
4
Spread in thin layer on ungreased baking sheet.
Bake at 375°F until browned, about 10 minutes,
stirring once. Cool completely.
2
⁄
4
1
With spatula, loosen mixture from baking sheet and
crumble to desired size. Serve over yogurt, frozen
yogurt, fruit, or pudding. Place any unused crunch
in tightly covered container and store in
refrigerator.
⁄
4
Yield: 2 cups; 16 (2 tablespoons) servings.
Per serving: About 51 cal, 1 g pro, 11 g car,
1 g fat, 1 mg chol, 57 mg sod.
34
Graham-Nut Crunch
1 cup broken
Place all ingredients except margarine blender jar.
Blend at CHOP until coarsely chopped, about 5 to
10 seconds. Add margarine. Cover and blend at
CHOP, pulsing 2 to 3 times, about 1 to 2 seconds
each time, until thoroughly mixed.
chocolate or vanilla
graham crackers
2 tablespoons slivered
almonds
1 tablespoon semi-
sweet chocolate
chips
1 tablespoon
butterscotch chips
2 teaspoons flour
Spread in thin layer on ungreased baking sheet.
Bake at 350°F almonds are lightly toasted, about 8
to 10 minutes, stirring once. Cool completely.
Sprinkle over frozen yogurt or pudding, if desired.
Place any unused crunch in tightly covered
container and store in refrigerator.
2 teaspoons melted
margarine or butter
Yield: 1 cup; 16 (1 tablespoon) servings.
Per serving: About 77 cal, 1 g pro, 11 g car,
3 g fat, 0 mg chol, 96 mg sod.
Streusel Topping
1
⁄
2
2
cup all-purpose flour
cup packed brown
sugar
teaspoon cinnamon,
if desired
teaspoon salt
Place all ingredients in blender jar in order listed.
Cover. Blend at STIR, pulsing 5 to 6 times, 3
seconds each time, until thoroughly mixed; scrape
sides of blender jar, if necessary. Use to top
13x9-inch pan of fruit crisp or to sprinkle over
13x9-inch cake before baking.
1
⁄
1
⁄
2
1
⁄
4
2 tablespoons light
pasteurized process
cream cheese
Yield: 11⁄
cups; about 12 servings.
2
Per serving: About 65 cal, 1 g pro, 13 g car,
1 g fat, 1 mg chol, 61 mg sod.
product (from an
8-oz. tub)
2 tablespoons pecan
halves
35
Sparkling Cranberry Drink
1 can (11.5 oz.) frozen
Place cranberry concentrate and pineapple in
blender jar. Cover and blend at LIQUEFY until
smooth, about 10 to 20 seconds. Add sparkling
water. Blend at STIR just until mixed, about 2 to 4
seconds.
cranberry juice
cocktail concentrate
1 can (8 oz.) crushed
pineapple, packed in
fruit juice and
undrained.
Yield: 4 (1 cup) servings.
1 cup sweetened
sparkling water
Per serving: About 171 cal, 0 g pro, 44 g car,
0 g fat, 0 mg chol, 10 mg sod.
Strawberry-Orange
Quick Breakfast Beverage
11⁄
11⁄
2
cups orange juice
Place orange juice and strawberries in blender jar.
Cover and blend at CHOP until strawberries are
chopped, about 10 to 20 seconds. Add yogurt and
sugar, if desired. Blend at STIR until smooth, about
5 to 10 seconds.
3
cups frozen
unsweetened
strawberries
cups nonfat vanilla
yogurt
11⁄
2
Yield: 4 (1 cup) servings.
2 tablespoons sugar, if
desired
Per serving: About 142 cal, 6 g pro, 30 g car,
1 g fat, 1 mg chol, 64 mg sod.
Raspberry Breakfast Refresher
21⁄
cups orange juice
1 cup unsweetened
frozen raspberries
3 medium bananas,
each broken into 4
pieces each
3
Place all ingredients in blender jar. Cover and blend
at CHOP until smooth, about 15 to 20 seconds.
Yield: 5 (1 cup) servings.
Per serving: About 129 cal, 2 g pro, 31 g car,
1 g fat, 0 mg chol, 2 mg sod.
Peanut Butter-Banana Breakfast Shake
1 pint frozen nonfat
vanilla yogurt or light
ice cream
Place all ingredients in blender jar. Cover and blend
at LIQUEFY until smooth, about 20 to 30 seconds.
Yield: 4 (about 1 cup) servings.
11⁄
cups skim milk
3
Per serving: About 323 cal, 13 g pro, 53 g car,
9 g fat, 3 mg chol, 182 mg sod.
4 medium bananas,
broken into 4 pieces
each
1
⁄4
cup peanut butter
36
Creamy Apricot Zinger
11⁄
2
cups lowfat
buttermilk
Place all ingredients except ice in blender jar. Cover
and blend at STIR until thoroughly mixed, about 10
seconds. Add ice. Cover and blend at CHOP,
pulsing 6 to 8 times, about 3 seconds each time,
until smooth.
1 can (16 oz.) apricot
halves, packed in
fruit juice and well
drained.
1
Yield: 4 (1 cup) servings.
⁄4
cup frozen orange-
pineapple or orange
juice concentrate
teaspoon nutmeg,
if desired
Tip: To make juice with remaining concentrate,
measure amount of concentrate. Add three times
the amount of water as concentrate.
1
⁄8
Per serving: About 120 cal, 4 g pro, 25 g car,
1 g fat, 3 mg chol, 101 mg sod.
6 ice cubes
Spice Peach Energy Drink
1 cup lowfat
Place all ingredients except ice in blender jar.
Cover and blend at LIQUEFY until smooth, about
buttermilk
1
1 to 11⁄
minutes. Add ice cubes. Cover and blend
2
⁄2
cup skim milk
1 can (16 oz.) sliced
peaches, packed in
fruit juice, chilled and
well drained
at LIQUEFY until slushy, about 45 seconds to
1 minute.
Yield: 4 (1 cup) servings.
2 tablespoons wheat
germ
Per serving: About 134 cal, 5 g pro, 28 g car,
1 g fat, 3 mg chol, 86 mg sod.
2 tablespoons honey
1
⁄
8
8
teaspoon cinnamon
teaspoon nutmeg
1
⁄
6 ice cubes
Strawberry-Banana Smoothie
11⁄
2
cups lowfat
buttermilk
Place all ingredients in blender jar. Cover and blend
at LIQUEFY until smooth, about 15 to 20 seconds.
1 cup frozen
unsweetened
strawberries
Yield: 5 (1 cup) servings.
Per serving: About 153 cal, 5 g pro, 33 g car,
1 g fat, 5 mg chol, 111 mg sod.
1 cup skim milk
3 medium bananas,
broken into 4 pieces
each
3 tablespoons orange
marmalade
37
Rum Mocha
2 cups chocolate light
Place all ingredients in blender jar. Cover and blend
at LIQUEFY until smooth, about 1 to 11⁄
minutes;
2
ice cream
cup double-strength
coffee, cold
1
⁄2
scrape sides of blender jar, if necessary.
Yield: 4 (3⁄
4
cup) servings.
1
⁄2
cup dark rum
Per serving: About 185 cal, 4 g pro, 20 g car,
3 g fat, 5 mg chol, 67 mg sod.
4 ice cubes
Peach Flip
11⁄
2
cups frozen peach
slices, partially
thawed
cups nonfat frozen
peach yogurt
Place all ingredients in blender jar. Cover and blend
at LIQUEFY, pulsing 4 to 5 times, about 10 seconds
each time, until smooth.
11⁄
2
Yield: 4 (1⁄
cup) servings.
2
1
⁄2
cup peach liqueur or
peach brandy
Per serving: About 265 cal, 3 g pro, 49 g car,
0 g fat, 0 mg chol, 39 mg sod.
Tropical Slush
1 pint pineapple
sherbet
Place all ingredients in blender jar. Cover and blend
at LIQUEFY until slushy, about 1 to 11⁄
minutes.
2
1 cup orange juice
Yield: 4 (1 cup) servings.
3
⁄4
cup dark rum
Per serving: About 256 cal, 2 g pro, 36 g car,
2 g fat, 5 mg chol, 31 mg sod.
8 ice cubes
Frozen Cloud
2 cups light ice cream
Place all ingredients in blender jar. Cover and blend
at LIQUEFY, pulsing 4 to 5 times, about 10 seconds
each time, until slushy.
1
⁄3
cup vodka
1
⁄4
cup creme de cacao
1
6 ice cubes
Yield: 4 (about ⁄
2
cup) servings.
Per serving: About 213 cal, 4 g pro, 26 g car,
3 g fat, 5 mg chol, 67 mg sod.
38
Banana-Berry Freeze
1 package (10 oz.)
Place all ingredients in blender jar. Cover and blend
at LIQUEFY until smooth, about 25 to 30 seconds;
scrape sides of blender jar, if necessary.
frozen unsweetened
strawberries, partially
thawed, broken into
chunks
Yield: 4 (about 1 cup) servings.
1 medium banana,
peeled and sliced
Per serving: About 84 cal, 4 g pro, 18 g car,
0 g fat, 2 mg chol, 49 mg sod.
11⁄
cups skim milk
2
Pink Lassies
2 cups vanilla light ice
cream
2 cups cranberry juice
cocktail
Place all ingredients in blender jar. Cover and blend
at MIX until smooth, about 25 to 30 seconds.
Yield: 5 (about 1 cup) servings.
Per serving: About 176 cal, 4 g pro, 36 g car,
2 g fat, 4 mg chol, 55 mg sod.
1 cup orange juice
Fruit Shake
2 cups skim milk
Place all ingredients in blender jar. Cover and blend
at LIQUEFY until smooth, about 25 to 30 seconds.
11⁄
2
cups vanilla light ice
cream
Yield: 5 (about 1 cup) servings.
3 medium peaches,
peeled and sliced
Variations: Substitute 3 cups fresh sliced
strawberries or 3 cups sliced banana for peaches.
Per serving: About 132 cal, 6 g pro, 23 g car,
2 g fat, 5 mg chol, 89 mg sod.
Frozen Apple-Berry Slush
1 can (12 oz.) frozen
Place all ingredients in blender jar. Cover and blend
at LIQUEFY, pulsing 2 to 3 times, about 10 seconds
each time, until smooth; scrape sides of blender jar,
if necessary. Serve in sherbet/champagne glasses
with spoons.
apple juice
concentrate
1 cup lowfat milk
1 cup frozen
unsweetened
strawberries, slightly
thawed
Note: For a firmer consistency, freeze 1 to 2 hours.
Stir; serve as indicated.
3 cups small ice cubes
Yield: 6 (1 cup) servings.
Per serving: About 124 cal, 2 g pro, 27 g car,
1 g fat, 3 mg chol, 38 mg sod.
39
Melon Freeze
2 cups cubed
Place all ingredients except ice cream in blender jar.
Cover and blend at LIQUEFY, pulsing 5 to 6 times,
about 5 seconds each time, until smooth. Serve in
glasses with small scoop of vanilla ice cream, if
desired.
honeydew melon,
frozen
cup honeydew
3
⁄4
melon flavor liquer
cup chilled gingerale
1
⁄2
Yield: 4 (1 cup) servings.
1 cup small ice cubes
Vanilla ice cream, if
desired
Per serving: About 178 cal, 0 g pro, 28 g car,
0 g fat, 0 mg chol, 14 mg sod.
Frosty Chocolate Raspberry Latte
1
⁄
3
cup hot water
Place water and espresso powder in blender jar; let
stand 30 seconds. Add milk, chocolate syrup and
raspberries to blender jar. Cover and blend at
LIQUEFY until smooth, about 10 seconds. Add ice
cream to blender jar. Cover and blend at LIQUEFY,
pulsing 4 to 5 times, about 5 seconds each time,
until smooth; scrape sides of blender jar, if
necessary.
1 tablespoon instant
espresso powder
11⁄
cups lowfat milk
4
2 to 3 tablespoons
chocolate syrup
1 package (10 oz.)
frozen raspberries in
syrup, broken into
chunks
Yield: 4 (1 cup) servings.
21⁄
2
cups light vanilla ice
cream
Per serving: About 292 cal, 8 g pro, 54 g car,
5 g fat, 13 mg chol, 128 mg sod.
Lime Frosty
2 cups light vanilla ice
Place all ingredients in blender jar. Cover and blend
at LIQUEFY until smooth, about 30 to 45 seconds;
scrape sides of blender jar, if necessary.
cream
cup lime juice
cup lowfat milk
1
⁄
4
3
3
⁄
Yield: 4 (3⁄
cup) servings.
4
2 tablespoons
powdered sugar
6 ice cubes
Per serving: About 162 cal, 6 g pro, 27 g car,
4 g fat, 9 mg chol, 91 mg sod.
1 drop green food
color, if desired
40
Raspberry Chocolate Pie
Crust
24 chocolate cookie
Break cookies into large pieces and place in blender
jar. Cover and blend at LIQUEFY, pulsing 2 or 3
times, about 10 seconds each time, until finely
chopped.
wafers
cup melted
margarine
1
⁄4
In bowl, combine cookie crumbs and margarine;
reserve 2 teaspoonfuls. Press remaining mixture into
bottom and up sides of a standard 9-inch pie plate
(not deep-dish).
Filling
1
⁄
4
cup water
1 package (.3 oz.)
sugar-free raspberry
gelatin
In small saucepan, combine water and gelatin; let
stand to soften, about 30 seconds. Heat over
medium heat until gelatin is dissolved; stir
occasionally. Pour into blender jar. Add remaining
ingredients. Blend at LIQUEFY about 30 to 45
seconds.
11⁄
2
cups frozen
raspberries
1 container (8 oz.)
nonfat raspberry
yogurt
cup lowfat cottage
cheese
Pour into pie crust. Sprinkle with reserved crumbs.
Refrigerate until set, about 1 to 2 hours.
1
⁄2
Yield: 8 servings.
Per serving: About 155 cal, 5 g pro, 16 g car,
8 g fat, 6 mg chol, 184 mg sod.
Pots de Creme
1 cup semi-sweet
Place chocolate chips, egg substitute, and vanilla in
blender jar. Heat evaporated milk to boiling and
pour over ingredients. Cover and blend at LIQUEFY
until chocolate chips are melted and mixture is
smooth, about 30 to 45 seconds; scrape sides of
blender jar, if necessary.
chocolate chips
1
⁄
4
cup egg substitute or
1 pasteurized egg,
beaten
teaspoon vanilla
cup evaporated milk
1
⁄
2
3
⁄
4
Pour into small cups. Refrigerate until set, about
4 to 6 hours. Serve with whipped cream, if desired.
Sweetened whipped
cream or whipped
topping, if desired
1
Yield: 4 (about ⁄
3
cup) servings.
Per serving: About 211 cal, 6 g pro, 26 g car,
12 g fat, 2 mg chol, 72 mg sod.
41
Orange Sorbet
1 can (11 oz.)
mandarin oranges,
drained
1 cup water
1 can (6 oz.) frozen
orange juice
Place all ingredients in blender jar. Cover and blend
at LIQUEFY, about 15 to 20 seconds. Pour into
freezer container and freeze until almost set, about
3 to 4 hours. Scrape into blender jar. Blend at
LIQUEFY until smooth, about 1 minute.
Pour into freezer container. Freeze until hard, about
5 to 6 hours.
concentrate
cup powdered sugar
1
⁄4
Yield: 4 (1⁄
cup) servings.
2
1 tablespoon fresh
lemon juice
Per serving: About 128 cal, 2 g pro, 31 g car,
0 g fat, 0 mg chol, 3 mg sod.
Mocha Mousse
2 tablespoons cold
water
1 envelope unflavored
gelatin
Pour cold water into blender jar; add gelatin and let
set about 15 to 20 seconds. Add coffee granules
and boiling water. Cover and blend at STIR until
gelatin is dissolved, about 20 to 30 seconds. Add
chocolate chips, sugar, and vanilla. Blend at
LIQUEFY until mixture is smooth, about 20 to 30
seconds. Pour in crushed ice and cream. Blend at
LIQUEFY, pulsing 3 to 4 times, about 5 seconds
each time, until mixture begins to thicken and ice is
completely blended.
2 tablespoons instant
coffee granules
cup warm water
cup semi-sweet
chocolate chips
1
⁄
3
2
2
⁄
1 tablespoon sugar
1
⁄
4
4
teaspoon vanilla
cup crushed ice,
drained
Pour into dessert dishes. Refrigerate until set, about
20 to 30 minutes.
3
⁄
1
1
⁄
2
cup heavy cream
Yield: 4 (about ⁄
2
cup) servings.
Per serving: About 262 cal, 4 g pro, 23 g car,
19 g fat, 41 mg chol, 21 mg sod.
42
Apple Pie
1
⁄
4
cup egg substitute or
1 egg
Coat a 9-inch pie plate with no-stick spray. Place
egg, margarine, evaporated milk, sugar, cornstarch,
cinnamon, nutmeg, and lemon extract in blender
jar. Cover and blend at LIQUEFY 15 to 30 seconds;
scrape sides of blender jar, if necessary. Add apples.
Cover and blend at CHOP until apples are finely
chopped, about 15 to 20 seconds.
3 tablespoons
margarine
3 tablespoons
evaporated skim milk
cup sugar
1
⁄
2
2 tablespoons
Pour into pie plate and sprinkle with additional
cinnamon, if desired. Bake at 350°F for 35 to
40 minutes, or until knife inserted in center comes
out clean.
cornstarch
teaspoon cinnamon
teaspoon nutmeg
teaspoon lemon
extract
1
⁄
2
1
⁄
2
1
⁄
4
Yield: 6 servings.
3 cups coarsely
chopped, peeled
apples
Per serving: About 185 cal, 2 g pro, 30 g car,
7 g fat, 0 mg chol, 96 mg sod.
Cinnamon, if desired
Ricotta Cheesecake Pie
Crust
16 to 18 graham
cracker squares
Break graham cracker squares into large pieces and
place in blender jar. Cover and blend at LIQUEFY,
pulsing a few times, about 3 seconds each time,
3 tablespoons melted
margarine
until finely chopped.
In bowl, combine graham cracker crumbs and
margarine. Press crumb mixture firmly into bottom
and up sides of a 9-inch pie plate. Chill.
Filling
1 cup light ricotta
cheese
1 package (8 oz.)
neufchatel cheese,
Place filling ingredients in blender jar. Cover and
blend at LIQUEFY about 30 seconds.
Pour into crust. Bake at 350°F for 25 to
30 minutes, or until knife inserted near center
comes out clean. Cool 30 minutes at room
temperature. Then refrigerate until well chilled,
about 6 to 8 hours.
softened
cup egg substitute or
2 eggs
1
⁄
2
1
⁄
2
cup sugar
3 tablespoons fresh
Yield: 8 servings.
lemon juice
teaspoon vanilla
1
Per serving: About 266 cal, 9 g pro, 26 g car,
15 g fat, 26 mg chol, 313 mg sod.
⁄2
43
®
™
FOR THE WAY IT’S MADE.
® Registered Trademark/™Trademark of KitchenAid, U.S.A.
© 2003. All rights reserved. (dZw 1103)
9705082 Rev. B
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