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

with a few fat-saving tricks. I use lots of mushrooms, roasting them first to develop the flavour, and add zucchini, which melts right in to help thicken the broth. Then I top each bowl with a dollop of non-fat Greek yogurt to complement the woodsy mushrooms with its bright tangy flavour.
    2 cups quartered medium cremini
    2 cups quartered white mushrooms
    2 cups shiitake mushrooms, stems removed
    2 large Portobello mushrooms, stems removed, caps sliced 1 inch thick
    2 tsp chopped fresh thyme (or 1 tsp dried)
    Sea salt and freshly ground black pepper
    1 tbsp olive oil
    1 medium onion, diced
    3 garlic cloves, minced
    2 medium zucchini, ends trimmed, diced (about 1 cup)
    1/3 cup dry red wine
    4 cups low-sodium chicken or vegetable stock
    2 tbsp fresh lemon juice
    1/3 cup non-fat plain Greek yogurt
    2 tbsp finely chopped fresh chives
    Preheat oven to 400°F. Line a large baking sheet with parchment paper.
    Arrange mushrooms on prepared baking sheet and mist with cooking spray. Sprinkle with half of thyme and season with salt and pepper. Roast, stirring occasionally, for 20 minutes, until tender and golden.
    in a large saucepan, heat oil over medium-high heat. Add onion, garlic, zucchini and remaining thyme and sauté until vegetables are soft, about 5 minutes. Stir in roasted mushrooms. Stir in wine and simmer until evaporated, about 1 minute. Add stock and bring to a boil. Reduce heat to medium-low and simmer uncovered for 20 minutes.
    Purée soup with an immersion blender. Season with lemon juice, salt and pepper. Ladle soup into serving bowls and top each with yogurt and chives.
    Per Serving
    Before: 337 calories, 24 g total fat
    Dish Do-Over: 136 calories, 4.4 g total fat
    Nutritional information: 0.5 g saturated fat, 16.6 g carbohydrates, 4.5 g fibre, 7.4 g sugar, 10.3 g protein, 615 mg sodium, 1 mg cholesterol

Beef & Bean Chili
    Serves 8
    Hands-on Time: 25 minutes
    Total Time: 55 minutes
    There is much debate over whether beans belong in chili. I say, bring on the beans! They add fibre and nutrients, cut down on the fat and are much less expensive than meat. In short, beans rock. I use kidney and pinto beans here, but feel free to use black beans or whatever variety you have in your pantry. To cut down on the fat, I replace regular ground beef with extra-lean ground beef or sirloin. When choosing sirloin, be sure to look for extra-lean or lean, or check the nutritional content; otherwise, it could be just as calorie-dense as regular ground beef. A great chili is all about the layering of flavour, so I’ve added tons of aromatic spices and a bit of cocoa powder for a rich undertone. Top it all off with non-fat Greek yogurt instead of full-fat sour cream, and with low-fat cheddar instead of full-fat, and you’ve got a hearty bowl of chili that won’t tip the scales.
    1 tbsp olive oil
    1 medium onion, diced
    3 garlic cloves, minced
    1 1/2 lb extra-lean ground beef or sirloin
    3 tbsp tomato paste
    2 tbsp chili powder
    2 tbsp cocoa powder
    1 tbsp ground cumin
    2 tsp dried oregano
    1 chipotle pepper in adobo sauce, minced, plus 1 tsp adobo sauce
    1/4 tsp each sea salt and freshly ground black pepper, plus more to taste
    1 can (28 oz/796 mL) unsalted diced tomatoes
    2 cups passata
    1 1/2 cups low-sodium beef stock
    1 can (15 oz/398 mL) kidney beans, drained and rinsed
    1 can (15 oz/398 mL) pinto beans, drained and rinsed
    1 cup non-fat plain Greek yogurt
    1 cup shredded low-fat aged cheddar cheese
    3 green onions, thinly sliced
    1/4 cup chopped fresh cilantro
    In a large saucepan, heat oil over medium-high heat. Add onion and garlic and cook, stirring frequently, until softened, about 5 minutes. Add beef and cook, breaking up with a wooden spoon and stirring frequently, until browned and no liquid remains in pan, about 5 minutes.
    Add tomato paste, chili powder, cocoa powder, cumin, oregano, chipotle pepper and adobo sauce, and 1/4 tsp each salt and pepper and cook, stirring constantly, until fragrant, about 1