Dips, Sauces, and Appetizers

Dips, Sauces, and Appetizers

 

 

 

Serves 4

  • 1 package TrueBody Cream of Chicken Soup
  • 1 cup low-fat cottage cheese
  • 1 scallion, minced
  • Dash of garlic powder
  1. Combine all ingredients in a blender and puree until creamy.
  2. Cover and chill.
  3. Serve with assorted vegetables.
Nutrition Per Serving Calories 60
Fat 1 g
Carbohydrates 5 g
Fiber <0.1 g
Protein 9 g

Scallions is a fancy word for green onions. (In some regions they are also referred to as shallots, but scallions are not, in fact, shallots. They can be substituted for shallots in a pinch, though.) Shop for scallions with thin white bulbs, rather than rounder, thicker bulbs. Trim off the root end, the outer layer of skin, and all but one or two inches of the green tops before using.

 
Serves 3

  • 1 package TrueBody Beef Bouillon Soup
  • 16 oz. fat-free cottage cheese
  • 1 tbsp. lemon juice
  • ¼ cup vinegar
  • ¾ cup low-fat salad dressing
  • (e.g., blue cheese flavor)
  • 1 tsp. onion powder
  • Pepper to taste
  • 1 tsp. dill weed
  • 1 tsp. chives
  • 1 tsp. parsley
  • 1 tsp. dry mustard
  • 1 tsp. curry powder
  • 2 drops green food coloring

Mix all ingredients in blender on low until smooth.

Nutrition Per Serving Calories 130
Fat 0.23 g
Carbohydrates 12 g
Fiber 0 g
Protein 20 g
 

  • 2 packages TrueBody Honey Dijon Salad Dressing
  • 1 package TrueBody Bouillon Tomato Soup
  • ¼ cup vinegar
  • ¼ cup water
  • 2 packets diet sweetener
  1. Place all ingredients in a small mixing bowl.
  2. Mix thoroughly until mixture is creamy.
  3. Serve with lean meat strips or meatballs.
Nutrition Per Serving Calories 77
Fat 0 g
Carbohydrates 10 g
Fiber <1 g
Protein 8 g
 

  • 2 packages TrueBody Tomato Bouillon Soup
  • 4 package TrueBody Honey TrueBody Dijon Dressing
  • 4 oz. hot water
  • 4 oz. white wine vinegar
  • 3 packets diet sweetener
  • Black pepper to taste
  • Garlic powder to taste
  • Oregano to taste
  • Parsley to taste
  • Onion powder to taste
  1. Dissolve tomato soup in water.
  2. Add remaining ingredients.
  3. Mix thoroughly.
  4. Refrigerate until ready to use.
  5. Serve with lean meat strips or meatballs.
Nutrition Per Serving Calories 142
Fat 0 g
Carbohydrates 20 g
Fiber 0 g
Protein 16 g
 
Serves 4

  • 1 package TrueBody Chicken Bouillon Soup
  • 2 oz. low-fat sharp cheddar cheese
  • ¼ cup cold water
  • Dash of cayenne pepper
  1. Process all ingredients in a blender until smooth.
  2. Cover and chill.
Nutrition Per Serving Calories 58
Fat 3 g
Carbohydrates 1 g
Fiber 0 g
Protein 7 g

Cheddar cheese is named for the village of Cheddar in Somerset, England, where the cheese originated. Cheddar Gorge, on the edge of the village, contains a number of caves, which traditionally provided the ideal humidity and constant temperature for maturing the cheese. Cheddar comes in a variety of strengths, based on the maturation process or food additives used to enhance the flavor, including mild, medium, strong, tasty, sharp, extra sharp, mature, old, or vintage. Perhaps those same adjectives could be used to distinguish our various in-laws.

 

  • 1 package TrueBody Chicken Bouillon Soup
  • 6 oz. water
  • 2 oz. fat-free Swiss or fat-free American cheese
  1. Dissolve chicken soup in water.
  2. Add cheese.
  3. Heat until cheese melts and mixture thickens.
Nutrition Per Serving

Using Fat-Free
Swiss Cheese
Calories 151
Fat 0 g
Carbohydrates 6 g
Fiber 0 g
Protein 29 g
 
Serves 4

  • 1 package TrueBody Cream of Tomato Soup
  • ¼ cup vinegar
  • ½ cup water
  • Onion powder to taste
  • Garlic powder to taste
Mix all ingredients to a smooth consistency.
Nutrition Per Serving
 
Calories 25
Fat 0 g
Carbohydrates 3 g
Fiber 0 g
Protein 4 g
 

  • 1 package TrueBody Tomato Bouillon Soup
  • ¼ cup vinegar
  • 2 tbsp. lemon juice
  • 2 packets diet sweetener
  • ¼ cup boiling water
  • Garlic powder to taste
  • Chili powder to taste
  • In a medium bowl combine all ingredients.
  • Refrigerate until ready to use.
Nutrition Per Serving
 
Calories 104
Fat 0.2 g
Carbohydrates 9 g
Fiber 0 g
Protein 15 g
 
Makes 1 cup; Serving size 1 tablespoon

  • 1 package TrueBody Cream of Mushroom Soup
  • 6 oz. boiling water
  • 1 tbsp. green pepper, chopped
  • 1 tbsp. mushrooms, sliced
  • No-stick cooking spray
  • ½ tbsp. pimento, chopped
  • Sauté green pepper and mushrooms using no-stick cooking spray until softened.
  • Remove from heat and add pimentos. Reserve.
  • Add water to prepared mushroom soup mix and stir until completely dissolved.
  • Add green pepper mixture and mix. Serve.
Nutrition Per Serving
 
Calories 6
Fat 0.08 g
Carbohydrates 0.43 g
Fiber 0.02 g
Protein 0.96 g

A la King sauce typically accompanies chicken. And just who is the king it is named after? There’s no benevolent monarch or beheading tyrant. It may, in fact, be William King, a cook at the Bellevue Hotel in Philadelphia in the 1890s who may have invented the sauce. Or it may not be a King at all: several accounts allege the sauce was originally called A La Keene sauce, after London's Keene family members in the 1880s.

 

  • 1 package TrueBody Cream of Chicken Soup
  • ½ cup warm water
  • In a small bowl, mix ingredients together until thick.
Nutrition Per Serving
 
Calories 95
Fat 2 g
Carbohydrates 5 g
Fiber 0 g
Protein 15 g
 
Serves 2

  • 1 package TrueBody Beef Bouillon Soup
  • ¼ cup water
  • 2 packets diet sweetener
  • ½ tbsp. ground ginger
  • ¼ tsp. garlic powder
  • Dissolve beef soup in water.
  • Add remaining ingredients and stir until mixed well.
  • Allow meat to marinate about 5 hours in a covered dish.
Nutrition Per Serving Calories 44
Fat 0.15 g
Carbohydrates 3 g
Fiber <0.1 g
Protein 8 g
 

  • 1 package TrueBody Beef Bouillon Soup
  • 2 oz. low-fat Swiss cheese, grated
  • 8 medium-sized mushrooms
  • Preheat oven to 400˚.
  • Clean mushrooms and separate stems. Chop stems and mix with Swiss cheese.
  • Make mushroom cups by scooping out the remaining mushroom caps.
  • Place mixture in each mushroom cup. Sprinkle beef soup and a small amount of water over each mushroom.
  • Bake 5 to 10 minutes.
Nutrition Per Serving Calories 102
Fat 2 g
Carbohydrates 4 g
Fiber 1 g
Protein 18 g
 
Serves 1

  • 1 package TrueBody Cream of Tomato Soup
  • ½ cup tomato, chopped
  • ½ cup green pepper, chopped
  • ½ cup green onion, chopped
  • ½ cup vinegar
  • Chili powder, as desired
  • 1½ tsp. dried red pepper flakes
  • Hot sauce, as desired
  • 1 cup water
  • In a small bowl mix together tomato, green pepper, green onion, vinegar, chili powder, and hot sauce.
  • Heat water for soup and prepare soup as directed.
  • Combine tomato mixture with soup.
  • Refrigerate for two hours before serving.
Nutrition Per Serving Calories 183
Fat 3.4 g
Carbohydrates 23 g
Fiber 2.4 g
Protein 17 g
 
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