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

6 g sugar, 5.1 g protein, 181 mg sodium, 24 mg cholesterol

Creamy Coleslaw
    Serves 8
    Hands-on Time: 20 minutes
    Total Time: 20 minutes + 90 minutes draining time
    I once catered for a wedding where the bride and groom just could not agree on creamy or vinegar coleslaw. This debate also happened on a regular basis in my house when I was growing up, so my mom acquiesced and made both to keep the peace. Cool, refreshing coleslaw is an essential salad for summer BBQs in my books, but even just 1/2 cup can add 16 grams of fat to your plate. I’ve cut the full-fat mayo and opted for a lighter, buttermilk-based dressing with all the tang and flavour of the original. Salting the cabbage ahead of time is the key to leaching a lot of water out of the leaves so the dressing isn’t runny.
    1 medium green cabbage, thinly sliced (about 8 cups lightly packed)
    2 medium carrots, peeled and grated
    1 small red onion, thinly sliced
    1 tsp sea salt, plus more to taste
    1/4 cup 1% buttermilk
    1/4 cup non-fat plain Greek yogurt
    3 tbsp chopped fresh flat-leaf parsley
    2 tbsp apple cider vinegar
    2 tbsp Dijon mustard
    2 tbsp honey
    Freshly ground black pepper
    In a large bowl, toss cabbage, carrot and onion with 1 tsp salt. Transfer to a large colander set over a bowl and allow to drain for 90 minutes. Rinse well under cold water and place in a thin layer on a kitchen towel–lined baking sheet, gently patting with another kitchen towel to dry completely.
    While the cabbage mixture is draining, in a large bowl, whisk together buttermilk, yogurt, parsley, vinegar, Dijon and honey. Add cabbage mixture, tossing to coat well. Season with salt and pepper.
    Per Serving
    Before: 300 calories, 14 g total fat
    Dish Do-Over: 69 calories, 0.5 g total fat
    Nutritional information: 0.1 g saturated fat, 15.1 g carbohydrates, 2.8 g fibre, 10.8 g sugar, 3.2 g protein, 145 mg sodium, 1 mg cholesterol

Sweet Potato Fries with Garlic Yogurt Aioli
    Serves 4
    Hands-on Time: 20 minutes
    Total Time: 45 minutes
    The problem with most sweet potato fry recipes is that the fries are soggy, even the deep-fried ones! Egg whites and cornmeal are the trick to crispy, oven-baked sweet potato fries.
    Sweet Potato Fries
    3 medium sweet potatoes
    1/4 cup egg whites (about 2 large)
    1/2 tsp sea salt
    1/2 tsp ground cumin
    1/4 tsp cayenne pepper
    1 tbsp finely ground cornmeal
    Garlic Yogurt Aioli
    3/4 cup non-fat plain Greek yogurt
    1/4 cup low-fat olive oil mayonnaise
    1 garlic clove, minced
    1 tbsp Dijon mustard
    1 tbsp fresh lemon juice
    Sea salt and freshly ground black pepper
    Position racks in top and bottom thirds of oven and preheat oven to 450°F. Line two large baking sheets with parchment paper.
    Peel and slice sweet potato into 1/2-inch-thick wedges.
    In a large bowl, whisk together egg whites, salt, cumin and cayenne until foamy. Add potato wedges and toss to coat. Sprinkle with cornmeal and gently toss to coat.
    Mist prepared baking sheets with cooking spray. Arrange sweet potatoes in a single layer on baking sheets. Bake for about 30 minutes, flipping potatoes over and switching and rotating baking sheets halfway through cooking time, until golden brown and crispy.
    Meanwhile, prepare aioli: Whisk together yogurt, mayonnaise, garlic, Dijon and lemon juice. Season with salt and pepper, cover and refrigerate until needed.
    Serve fries with aioli on the side for dipping.
    Per Serving
    Before: 472 calories, 36 g total fat
    Dish Do-Over: 219 calories, 6.4 g total fat
    Nutritional information: 0.6 g saturated fat, 32.4 g carbohydrates, 4.1 g fibre, 9.9 g sugar, 8.7 g protein, 438 mg sodium, 8 mg cholesterol

Creamy Mushroom Soup
    Serves 4
    Hands-on Time: 25 minutes
    Total Time: 45 minutes
    One of the easiest ways to make soup taste luxurious is by adding cream. It should come as no surprise that this technique packs loads of fat into each humble bowl. In this soup, I’ve removed the cream, butter and white flour yet achieved the same richness and texture