The Greek Yogurt Miracle Solution by Joanne Lusted Read Free Book Online

serving.
    Per Serving
    Before: 420 calories, 32 g total fat
    Dish Do-Over: 146 calories, 3 g total fat
    Nutritional information: 0.9 g saturated fat, 22 g carbohydrates, 2.1 g fibre, 2.3 g sugar, 8.4 g protein, 271 mg sodium, 110 mg cholesterol

Broccoli, Cheddar & Ham Salad
    Serves 8
    Hands-on Time: 20 minutes
    Total Time: 20 minutes + 1 hour chilling time
    My sister makes this delicious salad for many family get-togethers. I try to convince myself that because it’s mostly broccoli, it’s not so bad for me — oh, the little white lies we tell ourselves. I’ve swapped mayo for Greek yogurt, switched to low-fat cheese and reduced the amount, and traded bacon for ham.
    1 large head broccoli, cut into small florets (about 6 cups)
    3/4 cup non-fat plain Greek yogurt
    2 tbsp honey or organic sugar
    1 tbsp apple cider vinegar
    1/2 tsp garlic powder
    1 cup diced smoked cooked ham (about 6 oz)
    1 cup shredded low-fat aged cheddar cheese
    1/3 cup dried cranberries
    3 green onions, thinly sliced
    Sea salt and freshly ground black pepper
    1/4 cup toasted sunflower seeds or slivered almonds
    Bring a large pot of salted water to a boil. Add broccoli florets and cook for about 90 seconds, until bright green and tender-crisp. Drain and rinse under cold water or in an ice bath. Arrange in a single layer on a kitchen towel–lined baking sheet, gently patting dry with another kitchen towel to remove excess moisture.
    In a large bowl, combine yogurt, honey, vinegar and garlic powder. Add ham, cheese, cranberries, green onions and drained broccoli and gently mix until broccoli is coated with dressing. Season with salt and pepper. Cover and refrigerate for at least 1 hour before serving.
    To serve, gently stir in sunflower seeds.
    Per Serving
    Before: 340 calories, 21 g total fat
    Dish Do-Over: 146 calories, 4.7 g total fat
    Nutritional information: 1.3 g saturated fat, 14.3 g carbohydrates, 2.3 g fibre, 9.2 g sugar, 13.8 g protein, 518 mg sodium, 16 mg cholesterol

Latkes
    Serves 8
    Hands-on Time: 35 minutes
    Total Time: 40 minutes
    Any recipe that involves frying potatoes is going to be trouble. For my version, I use a fraction of the oil, thanks to the help of a non-stick pan, and I choose yogurt and unsweetened applesauce for the toppings. Be sure to remove any dark brown bits from the bottom of the pan after each batch is cooked so they don’t burn.
    1 1/2 lb russet potatoes, peeled (about 3 1/2 cups grated)
    3/4 lb parsnips, peeled
    1 small yellow onion, minced
    1 large egg white
    1 large egg
    3 tbsp fresh whole-wheat bread crumbs
    1 tsp baking powder
    1/2 tsp sea salt
    1/4 tsp freshly ground black pepper
    1 cup unsweetened applesauce
    1/2 cup non-fat plain Greek yogurt
    Preheat oven to 350°F. Line a large baking sheet with parchment paper.
    Grate potato and parsnips into a large bowl of cold water. Allow to soak for 2 minutes after all are grated. Drain well in a colander. Transfer to a large, clean kitchen towel. Working over the sink, gather ends of the towel; twist and squeeze very hard to wring out as much liquid as possible. Open towel on work surface; use your fingers to gently loosen vegetables. Wring out once more.
    In a large bowl, whisk together onion, egg white, egg, bread crumbs, baking powder, salt and pepper. Add vegetables and mix well.
    Heat a large non-stick skillet over medium-high heat; mist with cooking spray. Working in batches, drop 2-tbsp dollops of latke mixture into pan, gently flattening with a spatula. Cook for about 2 minutes per side, until golden brown, misting tops of latkes with cooking spray before flipping. Transfer to prepared baking sheet.
    Once all latkes are cooked, transfer baking sheet to oven and bake for about 5 minutes, until latkes are heated through. Serve with applesauce and yogurt on the side.
    Per Serving
    Before: 283 calories, 8 g total fat
    Dish Do-Over: 144 calories, 2.7 g total fat
    Nutritional information: 0.4 g saturated fat, 25.9 g carbohydrates, 3.1 g fibre,