[Kitchen Witch]

Pear Sorbet
This recipe serves: 6

[Ingredients]
6 pears
2 teaspoons fresh lemon juice
1/2 cup sugar
1/2 cup water


[Cooking Instructions]
1. Peel, quarter and core the pears. Quickly sprinkle them with the lemon juice to prevent browning. Set on a cookie sheet and place in the freezer.

2. Bring the sugar and water to a boil in a small saucepan over high heat. Let cool.

3. When the pears have been in the freezer 20 minutes and are about half frozen, place in a blender with the water and sugar mixture. Puree and strain, pressing with a rubber spatula to release the juices.

4. Freeze the strained pear mixture in an ice cream machine according to the manufacturer's instructions.

5. Store in the freezer until ready to use. The texture is best if it is eaten within 24 hours. After that it becomes very hard and icy, but it can be melted and refrozen in an ice cream machine.

Serving Size: about 1/2 cup
[Nutritional Information]
Number of Servings: 6
Per Serving
Calories 163 Carbohydrate 42 g
Fat 1 g Fiber 4 g
Protein 1 g Saturated Fat 0 g
Sodium 0 mg



Corn and Tomatillo Salsa
This recipe serves:

[Ingredients]
2 ears of fresh corn
12 tomatillos, husks removed
2/3 cup seeded, diced tomato
2 jalapeño peppers, seeded and diced
2/3 cup seeded, diced cucumber
2/3 cup chopped red onion
2/3 cup diced red bell pepper
1/4 cup chopped cilantro
2 tablespoons fresh lime juice
salt to taste
freshly ground black pepper


[Cooking Instructions]
1. Roast the corn over an open flame or under a broiler until just browned. When cool, cut the kernels from the cob. Put in a medium bowl and set aside.

2. Place the tomatillos in a small saucepan and cover with water. Bring to a boil, lower the heat and simmer until soft, about 5 minutes. Drain and purée in a blender until smooth. Pour into the bowl containing the corn. Add the tomatoes, jalapeños, cucumber, onion, red pepper, cilantro, lime juice, salt and pepper. Set aside.

Serving Size: about 1/2 cup of salsa
[Nutritional Information]
Number of Servings: 8
Per Serving
Calories 64 Carbohydrate 14 g
Fat 1 g Fiber 2 g
Protein 2 g Saturated Fat 0 g
Sodium 170 mg


Bulgur
This recipe serves:

[Ingredients]
1 cup bulgur
2 1/2 cups water
1 tablespoon olive oil
salt to taste
freshly ground black pepper
1 tablespoon chopped, fresh parsley


[Cooking Instructions]
1. Rinse the bulgur and place it in a bowl with a pinch of salt. Cover with 2 1/2 cups boiling water.

2. Let stand, covered, for 25 minutes (if using fine bulgur, let stand 15 minutes).

3. Toss with the olive oil. Stir in salt, pepper and parsley.

Serving Size: about 3/4 cup
[Nutritional Information]
Number of Servings: 4
Per Serving
Calories 151 Carbohydrate 27 g
Fat 4 g Fiber 7 g
Protein 4 g Saturated Fat 1 g
Sodium 300 mg


Pineapple-Papaya Smoothie
This recipe serves:

[Ingredients]
1/2 cup orange juice
1/4 cup peeled, cored and cubed pineapple
1/4 cup peeled, seeded and chopped ripe papaya
honey to taste
1/2 cup ice


[Cooking Instructions]
1. Place the juice, fruit and honey in a blender. Blend on high speed for 30 seconds. Add the ice and blend until smooth.

Serving Size: about 1 cup
[Nutritional Information]
Number of Servings: 1
Per Serving
Calories 121 Carbohydrate 30 g
Fat 0 g Fiber 1 g
Protein 1 g Saturated Fat 0 g
Sodium 3 mg


Apricot Smoothie
This recipe serves:

[Ingredients]
1/4 cup orange juice
1/2 cup plain, low-fat yogurt
1/2 cup peeled, pitted and chopped fresh apricots
honey to taste


[Cooking Instructions]
1. Place all the ingredients in a blender. Blend on high speed until smooth.

Serving Size: about 1 cup
[Nutritional Information]
Number of Servings: 1
Per Serving
Calories 131 Carbohydrate 29 g
Fat 0 g Fiber 2 g
Protein 7 g Saturated Fat 0 g
Sodium 69 mg