It's All Greek To Me: Dips and Dressings Using Greek Yogurt

Greek yogurt, especially the nonfat plain variety, may be the greatest food rpoduct since, well, sliced bread.  It has so many possibilities and provides a lot more protein for a lot less fat than other spreads or sauces.  Greek yogurt makes an awesomely tasty base for dips, dressings, and more.  Here are a few great Greek yogurt recipes, but this is just the tip of the delicious iceberg.

1.  Onion Dip
If you love French Onion dip, then you already know how good it tastes but how bad it is for you.  This dip will give you the freedom to indulge without the consequence of indulgence.  it is great with fresh veggies or even pita chips.  You may just want to use a spoon.

This recipe is orginally from Cheryl Forberg ("The Biggest Loser" nutritionist) and her book Flavor First and reprinted from www.snack-girl.com.

Chunky Onion Dip Recipe
Reprinted from "Flavor First" by Cheryl Forberg. Copyright (c) 2011 by Cheryl Forberg. By permission of Rodale, Inc. Available wherever books are sold.

MAKES 12 (1/4-CUP) SERVINGS
2 1/2 pounds yellow onions, peeled
1 tablespoon olive oil
1 teaspoon salt
1 tablespoon onion powder
4 ounces neufchatel cream cheese, room temperature
3/4 cup fat-free plain Greek yogurt
Flat-leaf (Italian) parsley leaves, for garnish (optional)

1. Halve the onions lengthwise and then slice them crosswise into 1/8-inch-thick half-rounds. There will be about 4 cups.
2. In a large skillet, heat the oil over medium heat. Add the onions and salt and cook for 2 to 3 minutes.
3. Reduce the heat to low, cover, and cook, stirring occasionally, for 15 minutes, or until the onions are soft and beginning to release their juices.
4. Continue to simmer uncovered, stirring occasionally, for 15 to 20 minutes longer, or until the onions are lightly browned and caramelized. Allow to cool. There will be about 2 cups.
5. Place the onions in a food processor and pulse a few times to chop. Remove half of the onions and transfer them to a bowl.
6. To the remaining onions in the food processor, add the onion powder and process until pureed. Add the cream cheese and yogurt and process just until smooth.
7. Transfer the mixture to the bowl and fold into the chopped onions.
8. Taste and season as needed. Chill for at least 1 hour.
9. Transfer the dip to a serving bowl and garnish with parsley leaves, if desired.
Per serving: 80 calories, 3 g total fat (1 g saturated), 5 mg cholesterol, 230 mg sodium, 11 g total carbohydrates (5 g sugars), 1 g fiber, 3 g protein, 2 PointsPlus

2.  Ranch Dressing/Dip
In my world, ranch dressing is king and I am quite the connoisseur of quality ranch.  I often decide whether I will order a sald at a prticular restaurant based on the quality of their ranch dressing.  At home, I dip pretty much anything that stands still in ranch.  Unfortunately, fat free ranch dressings that are prepackaged are never good.  And mayonnaise, fat free or otherwise, is not the greatest base for a dressing. Plus, you only get 2 tablespoons and that is just not enough. Then I remembered my good friend Greek yogurt.  That is when I realized I could have my ranch and not feel guilty.  A lot of people make their own ranch from scratch, and I have a couple recipes for that I may post later, but the quickest and easiset way is to use a mix.  You have more control over the sodium content if you make your own, so keep that in mind.

16 oz. nonfat plain Greek yogurt

1 package dry ranch mix ( ex: Hidden Valley)

Skim Milk (optional)

1.  Whisk both ingredients together until well blended for a thick dip that is great on veggies

2.  For a thinner salad dressing, slowly whisk in skim milk until dressing is desired consistency.

Only 1 Points Plus for 1/4 cup of dip.  Points will vary based on amount of milk used.

3.  Nu-Yo Fruit Dip
Oh, Nutella, you are so yummy with your chocolatey, hazelnutty goodness.  A lot of people who are trying to eat healthier avoid Nutella because it is, in their minds, "bad".  While it does have  more fat per serving than most people want to ingest in one sitting, it is still a viable option for a sweet treat.  First, it has nut fat which, on the fat scale, is not too shabby.  Second, a little of it goes a LONG way, so the amount used does not have to be an actual serving size.  Plus, when combined with Greek yogurt, it makes an excellent dip for fruit.

1 cup nonfat plain or vanilla Greek yogurt

1/2 c Nutella spread

1. Mix the two ingredient together evenly until well blended. 
2. Microwaving the Nutella may help the mixing process. 
3.This dip can be shrunk or multiplies because it is simply a 2:1 ratio of Greek Yogurt and Nutella.

Only 2 Points Plus for 1/4 cup of dip

Mexican Casserole

My mother is a self-proclaimed hater of healthy food.  She INSISTS that any food that is "healthy" cannot therefore be tasty.  I, much in the manner of Barney Stinson, said, "Challenge accepted!"  In the course of proving my mother wrong, a hobby I thoroughly enjoy, I stumbled upon this recipe from McCormick's which I then fiddled with and tweaked until it fit my culinary requirements.  It is now tasty and healthy.  More importantly, my mother loved it and was floored when I told her, as she scraped her plate clean, that the casserole she had pretty much inhaled with happiness could be filed under H for healthy.  It makes 8 servings.


Ingredients:
-- 2 tsp. chili powder
-- 1 tsp. ground cumin
-- 1 tsp. minced garlic (dried)
-- 1/2 tsp. oregano leaves (dried)
-- 1/2 tsp. crushed red pepper (added to taste)
-- 1 lb. ground chicken
-- 1/2 c chopped onion
-- 2 cans (8 oz. each) tomato sauce
-- 1 can ( 8 3/4 oz.) whole kernel corn, undrained
-- 1 can (15 oz.) black beans, drained and rinsed
-- 1 can (4 1/2 oz.) chopped green chiles (does add some heat)
-- 6 (8 inch) tortillas ( I used Trader Joe's Reduced Carb Whole Wheat Flour Tortillas)
-- 2 c. shredded cheese (I used reduced fat cheddar)


Directions:


-- Preheat oven to 350 degrees F


-- Brown chicken and onion in large skillet over medium heat.  Add tomato sauce, chiles (to taste), corn, and beans.  Make sure to add liquid from corn as well.  Stir in all of the spices except the red pepper.  Bring to a boil, then reduce heat to low and simmer at least 5 minutes until a little thickened and flavors have mingled.  Add red pepper now, but remember it provides  A LOT of heat in a small amount, so add accordingly.


-- Spread about 1/2 cup of the skillet mixture (will be liquidy) on the bottom of a 13/9 inch baking dish sprayed with no-stick spray.  Top with 3 tortillas (they should overlap some).  Layer with 1/2 the remaining skillet mixture and 1/ 2 of the cheese.  repeat with remaining tortillas, skillet mixture, and cheese.


-- Bake in preheated oven for 15 minutes or until heated through and cheese is bubbly.


-- Let stand at least 5 minutes before serving.




** There is a lot of freedom with this recipe.  You could make it with veggies instead of meat, or use meatless grounds.  The tortilla choice is yours -- corn or flour tortillas would both be delicious.  I love pepper jack cheese or a Mexican cheese blend, but wanted to cut some of the fat so used the reduced fat cheddar.  Feel free to use whatever makes you happy.  I originally served with a dollop of fat free sour cream, but my mother ate it without it and loved it, so it is unnecessary. Remember all choices effect the nutritional info.


** Nutritional info coming shortly.  Picture below provided by McCormick -- casserole in picture made with ground beef.  I used all McCormick spices and seasonings when I cooked it.  ONLY 5 POINTS PLUS PER SERVING.

The Miracle of Trader Joe's

Trader Joe's is a wonderful resource when trying to incorporate healthy and/or organic items into your recipes.  If you do not live near a Trader Joe's then I am sad for you because it is wonderful.  Walking into that temple of organic, neatly organized, deliciousness is a wonderful feeling.  There are many items there I use in my cooking -- some as supplements, ingredients, or seasonings.  Others are just wonderful as they are.  While the word organic deos not equate to the term low fat or healthy, Trader Joe's does provide many items that fit into all categories.  Here are a few of my favorites:

1.  Trader Joe's Reduced Guilt Spinach and Kale Dip
                  
                                                     
This dip is a concotion of Greek yogurt, spinach, kale, and seasonings but tastes like it is made out of sunshine and rainbows.  It is only 1 point on the Weight Watchers Points Plus program per serving.   ONE POINT!  For 2 tablespoons of happinness!   I eat it with baby carrots, pepper strips, and celery, but feel free to use it to adorn any vegtable, chip, or cracker you like.  It would make dirt taste good so the possibilities are endless!  Nutrition info:  30 calories; 2.5g fat; 2g carbohydrates; 1g protein; 1g fiber

2.  Trader Joe's Reduced Guilt Brownie Mix
                                       
Now, when it comes to chocolate I am not willing to sacrifice much.  So for me to say this brownie mix is good, you know it is.  Chubby people do not lie about food.  The greatest thing about this mix is that you make it with yogurt for added protein.  No, wait, the GREATEST thing about this mix is that you can make and individual brownie in the microwave whenever you need a chocolate fix.  Warm brownie goodness for a lot less fat.  What could be better?? All you need is some fat free yogurt (I use my favorite, Greek), brownie mix, a bowl, and a microwave and in one minute you will be in brownie heaven. 
Nutrition Facts: Serving size: 1/12 dry mix | Calories: 120 ; Fat: 0g ; Cholesterol: 0mg ; Sodium: 120mg ; Carbohydrate: 26g ; Fiber: 1g ; Sugar: 21g ; Protein: 3g

3.  Trader Joe's 21 Seasoning Salute

                                      
This seasoning mix can be added to just about anything.  Added to vinegar and oil, it makes a nice salad dressing.  Add it to meat before grilling.  Make a chicken coating with it using bread crumbs.  Add it to soups and stews for some added spice.  The nicest thing about this seasoning mix is that it is salt free so you can add it in larger amounts without upping your sodium.

The three times above are staples in my kitchen.  The dip is filling and tasty, so I feel like I have indulged even when I have eaten responsibly.  You can even indulge a little in your favorite chips if you use that yummy dip to top them off.  The brownie mix has saved me from many chocolate frenzies at the end of a day with not many WW points left over.  And the seasoning is my go to almost every time I cook.  I plan to try some of Trader Joe's Reduced Guilt recipes in the frozen and refrigerated section and will share my thoughts on those soon.  If you have a favorite Trader Joe's item, please share it in the comments section.

Key Ingredients

In order to eat well and eat right, you need a few key ingredients in your kitchen.  Some ingredients are optional based on personal taste and some are staples that a sinfully healthy eater/cook cannot be without.

Stock up on:
-- Plain nonfat Greek yogurt
-- Quinoa
-- Ground chicken, turkey, or lean beef
-- Onions (your personal choice of variety)
-- Garlic (fresh is always preferred, but jarred minced is okay)
-- Whole wheat flour (feel free to use white whole wheat)
-- Extra virgin olive oil
-- Skim milk (2% is fine if you prefer it)
-- Fat free or reduced fat shredded cheese (you pick the flavor)
-- An oil mister (I use the Misto and love it)
-- Splenda for baking (white and brown)
-- Spray butter substitute

What is this blog about, you ask?

How many commercials are centered around weight loss?  How often can I see a woman in a bikini standing next to a frumpy, overweight "before" picture saying something along the lines of, "I lost 723 pounds on the Colon Evacuation Diet!"?  And how many tiny disclaimers can those commercials show at the bottom that say, "results not typical"? Enough is enough.

I don't want to lose weight by rehydrating some meal made for an astronaut.  I ate Spam and drank Tang in the 80s.  I'm good.  I don't want to drink my meals.  There needs to be chewing. No shakes.  Obviously, it's time to take matters into my own hands.  It's time for carrot sticks and rice cakes!  Yes!  Wait, what?  Okay, it's time to be healthy, but not time to be a rabbit. 

It's time to eat right, but also eat well.  It's not time to give up all foods deemed "sinful", but time to eat sinfully healthy.  Let's put the "hell" back in healthy ourselves.  So, I decided to blog some recipes I have tweaked, ones that use store bought ingredients, and ones I created from scratch.  After all, why be healthy if you can't be happy?  Nobody likes disgruntled thin people.