There's room for decadent dips in a healthy diet

COOKING UP cheesy sauces or chocolate fondue is a great way to indulge yourself and warm up on cold winter nights, without busting your diet.

You don't need any special equipment to make these delicious sauces and dips, and just the act of dipping foods makes a weeknight snack feel like a party.

Although cheese and chocolate are high in calories and fat, when they're used as a dip for vegetables or fruit, they can fit into a healthy meal plan as an occasional treat. Essentially, adding veggies or fruit dilutes the overall fat and calories in the recipe, but leaves the sauces' delicious flavors intact.

Adding fruits and vegetables to meals is one of the principles of the Volumetrics diet books by nutrition researcher Barbara Rolls. Many more health experts push fruits and vegetables because these foods help prevent weight gain, boost energy levels and reduce risks of heart disease, diabetes and cancer.

So instead of eating chunks of cheese on crackers, consider dipping vegetables in velvety cheese sauces. Trading crackers for veggies saves saturated fat and adds vitamins.

Likewise, instead of dousing ice cream with hot fudge sauce, consider spreading hot chocolate sauce over fresh fruit, such as thinly sliced pears.

LUSCIOUS RECIPES

Next to this column you'll find three comforting sauces that I adapted from traditional fondue recipes:

A Mexican-inspired spicy cheese sauce

A mouthwatering European-style crab and cheese fondue

A deceptively decadent chocolate dessert sauce.

The Mexican-inspired spicy cheese sauce makes a great party appetizer. Or, make a small batch to split between two people as a satisfying snack. It's high in protein, calcium and vitamins A and C. Like anything made with cheese, the sauce contains some saturated fat, but the portion size keeps it under control.

The Jarlsburg-Crab Fondue with vegetables is adapted from the book "Fondue," by Lou Seibert. This elegant dip is luscious with vegetables. Or, spread the sauce and sliced veggies over a slice of crusty bread, and eat with salad and an apple to make a light meal. The fondue is rich in calcium and protein but also high in fat and sodium, so keep portions small.

The dark chocolate fondue recipe is for a luxurious, silky dessert that is surprisingly high in fiber. And although dark chocolate contains some saturated fat, scientists say the stearic fatty acids in dark chocolate do not raise cholesterol levels. Best of all, the sauce takes only minutes to prepare, yet tastes as rich as anything you'd get at a French restaurant.

While I used regular cheeses in the dips, you can experiment with reduced-fat cheeses to further lower saturated fat and calories.

I like to serve the sauces in ceramic fondue pots warmed by a votive candle, but they can be served out of any small dish. Just be sure to eat them while they're hot and wonderfully gooey.

Jennifer Motl welcomes reader questions via her Web site, brighteating.com, or mailed to Nutrition, The Free Lance-Star, 616 Amelia St., Fredericksburg, Va. 22401.

QUESO FUNDIDO WITH SWEET BELL PEPPERS

Serves 2.

1 teaspoon olive oil 2 tablespoons onion, minced 1 clove garlic, minced 2 tablespoons tomato, minced 2 ounces Monterey Jack cheese (or substitute pepper Jack cheese), grated cup skim milk teaspoon cornstarch 1 teaspoon lime juice Dash hot pepper sauce 1 large red sweet bell pepper, sliced into 2-inch strips

Directions

1. In a small saucepan over medium heat, heat the oil and saute the onion, garlic and tomatoes for 5 minutes.

2. Meanwhile, slice the sweet bell pepper into strips and set aside.

3. In a small bowl, whisk together milk and cornstarch. Pour into the saucepan of sauteed veggies and whisk for a 20 seconds or so.

4. Add grated cheese, lime juice and hot sauce to saucepan of milk.

5. Reduce heat to low and whisk until thoroughly mixed.

6. Pour sauce into a bowl or small fondue pot, and serve immediately while still warm. To eat, dip red pepper strips into the cheese sauce.

Nutrient analysis per serving:

Calories 184, protein 9 grams, fat 12 grams, saturated fat 6 grams, cholesterol 31 milligrams, carbohydrates 11 grams, fiber 2 grams, calcium 256 milligrams, sodium 212 milligrams, vitamin A 7,000 units, vitamin C 219 milligrams

JARLSBURG-CRAB FONDUE WITH VEGETABLES

Serves 2.

1 ounce Jarlsburg cheese, shredded 1 ounce Gruyere cheese, shredded 1 teaspoon cornstarch cup dry white wine such as Riesling* cup cooked crab meat (about 5 ounces) Dash pepper Dash nutmeg 2 celery stalks chopped into 2-inch lengths or 1 cucum- ber sliced into thin rings * If you prefer a non- alcoholic sauce, substitute apple juice

Directions

1. Toss shredded cheeses in a small bowl with cornstarch until coated.

2. Pour wine into a saucepan or fondue pot. Heat on low until bubbles rise. Gradually add the cheese, stirring until completely melted but not boiling.

3. Stir in crabmeat, nutmeg and pepper.

4. Serve immediately with celery or cucumber slices for dipping.

Nutrient analysis per serving:

Calories 241, protein 24 g, fat 9 grams, saturated fat 5 grams, cholesterol 83 milligrams, carbohydrates 4 grams, fiber 1 gram, calcium 343 milligrams, sodium 390 grams, vitamin A 420 units

DECADENT DARK CHOCOLATE FONDUE WITH PEARS

Serves 2.

2 ounces 70 percent cacao dark chocolate (or substi- tute bakers bittersweet chocolate) 2 tablespoons nonfat milk 1 teaspoon brandy (optional) 2 teaspoons honey 2 ripe pears, cored and sliced thinly

Directions:

1. Slice pears and fan the slices on two dessert plates; set aside.

2. Microwave chocolate in a small, heat-proof dish for 30 to 60 seconds, watching carefully so as to remove it when barely melted, not burned.

3. Into bowl of melted chocolate, whisk in milk, brandy and honey.

4. Serve immediately while hot, dipping pear slices in chocolate fondue.

Nutrient analysis per serving:

Calories 280, protein 2 grams, fat 12 grams, saturated fat 6 grams, cholesterol 0 milligrams, carbohydrate 46 grams, fiber 6 grams, sodium 8 milligrams

Jennifer Motl is a registered dietitian. Formerly of Fredericksburg, she now lives in Wisconsin.

Date published: 12/20/2009

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