By Chef Kyle Shadix, MS, RD
Today’s Dietitian
Vol. 12 No. 8 P. 64
If you have visited the yogurt section of any grocery store in the past year, you may have noticed a plethora of new products, many of which are part of the exploding new category of Greek yogurt.
What makes it Greek, you ask? Greek yogurt is essentially the same as “American” yogurt, but it has been strained so that much of the whey is removed, giving it a firmer, thicker, creamier consistency. Because it is more concentrated than non-Greek yogurt, it has higher protein content, but its processing lowers the calcium content.
The following are several recipes using Greek yogurt.
— Chef Kyle Shadix, MS, RD, is a culinary nutrition communications consultant in New York City and online at www.chefkyle.com.
Onion Dip
Yields twenty-four 1-T portions
Ingredients
2 cups (16 oz) nonfat plain Greek yogurt
2/3 cup white onion, finely chopped
1 T olive oil
1 clove garlic, minced
1 tsp Worcestershire sauce
2 T freshly squeezed lime juice
Salt and pepper to taste
Directions
Sauté onion in olive oil until caramelized; add garlic and cook for 2 minutes, being careful not to burn the garlic. Place onion mixture in food processor and then add all remaining ingredients. Purée until smooth.
Nutrient Analysis
Calories: 25
Fat: 1 g
Saturated fat: 0 g
Cholesterol: Less than 5 mg
Protein: 1 g
Carbohydrate: 2 g
Fiber: 0 g
Sodium: 15 mg
Lemon Garlic Sauce
Yields twenty 1-T servings
Ingredients
2 cups (16 oz) low-fat plain Greek yogurt
3 cloves garlic, minced
3 T lemon juice
Zest of 1 lemon
1 T dried parsley
Salt and pepper to taste
Directions
Mix all ingredients in a small bowl and serve. Sauce may be eaten by itself or as a dip, spread, or condiment. It keeps in the refrigerator for three days.
Nutrient Analysis
Calories: 15
Fat: 0 g
Saturated fat: 0 g
Cholesterol: Less than 5 mg
Protein: 1 g
Carbohydrate: 2 g
Fiber: 0 g
Sodium: 15 mg
Vanilla Breakfast Porridge
Yields 6 servings
Ingredients
2 cups (16 oz) vanilla Greek yogurt
2 apples, cored and cut into small chunks
1/2 cup raisins
1/2 cup low-fat granola
1 tsp ground cinnamon
1/2 cup walnuts, chopped
Directions
Place granola in bottom of a serving bowl. Mix yogurt with apples and raisins; pour over granola. Sprinkle cinnamon over mixture and toss walnuts into bowl.
Nutrient Analysis
Calories: 220
Fat: 8 g
Saturated fat: 1.5 g
Cholesterol: Less than 5 mg
Protein: 8 g
Carbohydrate: 33 g
Fiber: 4 g
Sodium: 90 mg
Fresh Strawberry Pie
Yields 10 slices
Ingredients
4 cups (32 oz) strawberry Greek yogurt
1 small package plain gelatin
2 pints strawberries, hulled and sliced
1 reduced-fat graham cracker crust
Directions
Mix gelatin with 1/3 cup cold water and let sit for 3 to 5 minutes. Pour yogurt into medium saucepan and heat (don’t boil). Remove from heat and stir in gelatin to combine. Place berries in pie crust and pour sauce over berries and refrigerate. Garnish with layer of fresh strawberry slices.
Nutrient Analysis :
Calories: 230
Fat: 4.5 g
Saturated fat: 1.5 g
Cholesterol: Less than 5 mg
Protein: 8 g
Carbohydrate: 41 g
Fiber: 2 g
Sodium: 290 mg
Late Summer Vegetable Soup (chilled)
Yields 4 servings
Ingredients
2 cups (16 oz) nonfat plain Greek yogurt
1/2 cucumber, peeled
1/2 lb asparagus, ends trimmed, cut into 1-inch pieces
1/4 lb spinach, stems removed
3 scallions, cut into 2-inch lengths
1 ripe avocado, pitted and peeled
1/4 cup fresh cilantro leaves
2 T freshly squeezed lemon juice
2 T freshly squeezed lime juice
Salt and pepper to taste
Toasted pistachios to garnish
Directions
Purée all ingredients in a blender and garnish with pistachios.
Nutrient Analysis
Calories: 190
Fat: 10 g
Saturated fat: 2.5 g
Cholesterol: Less than 5 mg
Protein: 11 g
Carbohydrate: 19 g
Fiber: 6 g
Sodium: 150 mg
