22
21
1 small onion, peeled, cut into 1-inch (2.5 cm)
pieces (about 1 cup)
1
⁄
3
cup (75 ml) fresh cilantro
1 medium jalapeño, seeded,
cut into 1-inch (2.5 cm) pieces
3 medium vine-ripened tomatoes,
cut into 1-inch (2.5 cm) pieces
1½ teaspoons (7 ml) fresh lime juice
2
⁄
3
cup (150 ml) fresh or frozen corn kernels
(frozen kernels do not need to be thawed)
¾ teaspoon (3.75 ml) kosher salt
Insert the metal blade. Put onion, cilantro and jalapeño in work bowl. Process until finely chopped, about
5 seconds. Scrape work bowl. Add tomatoes and lime juice. Pulse until tomatoes are coarsely chopped,
about 5 to 7 times. Add corn and salt; pulse once to just combine. Let sit for 1 hour before serving to
allow flavors to develop. Serve with chips.
Appetizers
Nutritional information per tablespoon (5 ml):
Calories 8 (0% from fat) • carb. 2g • pro. 0g • fat 0g
• sat. fat 0g • chol. 0mg • sod. 56mg • fiber 0g
Fresh Tomato and Corn Salsa
Try this salsa on grilled chicken or seafood.
Makes 2 cups (500 ml)
Preparation: 5–10 minutes, plus 1 hour resting time
1½ large heads of garlic (entire bulb),
cloves peeled
1 teaspoon (5 ml) olive oil
1
1
⁄
3
cups (325 ml) lowfat sour cream
1 medium scallion, trimmed, cut into 1-inch
(2.5 cm) pieces
1
⁄
3
cup (75 ml) roasted red peppers
(from a jar), drained
1
⁄
8
teaspoon (0.5 ml) freshly ground
black pepper
Preheat oven to 375˚F (190°C). Toss the peeled garlic cloves in the olive oil and wrap in foil. Set on
middle oven rack and roast for 1 hour. Remove from oven and cool.
Insert the metal blade. Purée the cooled garlic, 20 seconds. Scrape work bowl. Add remaining
ingredients and process for 10 to 15 seconds. Scrape work bowl and process until smooth, about
10 seconds longer. Let sit in refrigerator to develop flavour, about 1 hour. Serve with crudités or
breadsticks.
Nutritional information per tablespoon (5 ml):
Calories 30 (60% from fat) • carb. 2mg • pro. 1g • fat 2g
• sat. fat 1g • chol. 5mg • sod. 12mg • fiber 0g
Roasted Garlic and Red Pepper Spread
There is no such thing as too much garlic when it is roasted.
Makes 1¾ cups (425 ml)
Preparation: 5–10 minutes, plus 1 hour to roast the garlic and 1 hour resting time
Hummus
This popular Middle Eastern dish may be served with the traditional
pita wedges or with fresh vegetable crudités.
Preparation: 10–15 minutes (plus 1 hour roasting time for shallots or garlic if using), plus 30
minutes resting time
Makes 2¾ cups (675 ml)/ 44 tablespoons (660 ml)
1
⁄
3
cup (75 ml) fresh Italian parsley leaves,
washed and dried
2
strips lemon zest, ½ x 2 inches,
(1.25 cm x 5 cm) bitter white pith removed
¾ teaspoon (3.75 ml) kosher salt
2
large garlic cloves
2
cans [15.5 oz. (450 g) each] chickpeas
(garbanzos), drained, rinsed and
drained again
¼ cup (60 ml) tahini paste
3 tablespoons (45 ml) lemon juice
¼ cup (60 ml) water
2¼ teaspoons (11 ml) ground cumin
2
tablespoons (30 ml) extra virgin olive oil
Insert the metal blade. Pulse to chop the parsley, 10 to 15 times. Remove and reserve. Pulse to chop
the lemon zest with the kosher salt, 10 to 15 times. With the machine running, drop the garlic down
the feed tube; process 10 seconds to chop. Add the drained chickpeas, tahini, lemon juice, water, and
cumin to the work bowl. Pulse to chop, 10 times, then process 60 seconds; scrape the work bowl.
With the machine running, add the oil in a slow steady stream; process until the hummus is smooth
and creamy, about 3 minutes. Add half the chopped parsley; pulse to incorporate, 5 to 10 times. Allow
the hummus to sit for 30 minutes before serving to allow the flavors to blend. Serve in a shallow bowl,
sprinkled with the remaining chopped parsley. If desired, drizzle with extra virgin olive oil. Serve with pita
wedges and vegetable crudités.
Nutritional information per tablespoon (15 ml):
Calories 30 (49% from fat) • carb. 3g • pro. 2g • fat 2g • sat. fat 1g
• chol. 0mg • sod. 33mg • fiber 1g
Variation:
Roasted Shallot & Herb Hummus
Wrap 8 ounces of peeled and trimmed shallots that have been tossed in ¾ teaspoon olive oil in heavy-
duty foil and roast in a 400ºF (200°C) oven for 60 minutes. Let cool. Make the hummus according to the
recipe, and add the cooled roasted shallots along with 1 tablespoon (15 ml) Herbes de Provence when
processing the chickpeas. Makes about 3 cups (750 ml).
