I love Greek yogurt. Probably almost as much as I love cottage cheese (though not quite as much!) If you haven’t heard the buzz, Greek yogurt is a like some kind of godsend with a texture richer and creamier than regular yogurt and it’s high protein, lower carbohydrate content. Personally I’ve made the switch from artificially sweetened, high carb “light” yogurts to nonfat Greek yogurt flavored with fruit. Even though the sugar content may be a bit higher, it’s all natural, and the high protein is essential for my diet. Plain Greek yogurt, even the nonfat kind, is rich and creamy and can be used in a variety of ways. One of my favorite things to do with it is to use it as a base for lightened up creamy dressings and sauces. The most typical one that comes to mind is tzakiki – so this concept is nothing new! But you can really flavor the yogurt however you choose to compliment your dish. Recently, I wanted a dressing flavored with cilantro, honey, and lime to go with a salad containing spicy mango-jalapeno chicken sausage, and I decided to go with the yogurt base. With a bit of sweet Champagne vinegar and onion for a little bite, it packed the perfect flavors. I decided to make it again for my 4th of July barbecue, as a dipping sauce for skewers (using the same mango-jalapeno chicken sausage, along with red peppers, onion, and pineapple.) I was a bit skeptical about what others might think, but the consensus was that this sauce was the best part! So, I urge you to try it – or make up your own Greek yogurt concoction!
8 oz nonfat plain Greek yogurt
1/4 cup finely chopped cilantro
juice from 1 lime
1 tbsp honey
2 tbsp minced sweet onion or shallot
1 tbsp champagne vinegar (such as TJ’s Orange Muscat vinegar)
salt, to taste
Whisk together all ingredients and chill. Serve with your favorite salad, grilled meat and veggie skewers, etc.
Makes about 1 1/4 cups.
Nutritional Info for the whole recipe:
Total Fat: 0.1 g
Cholesterol: 0.0 mg
Sodium: 97.2 mg
Total Carbs: 35.4 g Dietary Fiber: 0.6 g
Protein: 23.5 g