A Few Quick Recipes Using Yogurt

Go for Greek yogurt if you're looking for more satisfying protein.  You also get less than half the carbs and sugar of regular.  If it's calcium you're after, choose regular.  It delivers more calcium by 2 to 1 and you also get twice the potassium.  Here's the numbers:


Based on a 1 cup (nonfat) serving:     Greek         Regular
Calories                                              133            137
Total Fat (G)                                          0                0
Sodium (MG)                                       81            189
Total Carb (G)                                       8               19
Sugars (G)                                              7              19
Protein (G)                                             23            14
Calcium (MG)                                      248           489
Potassium (MG)                                   317           625

FETTUCINE ALFREDO

Cook 8 ounces whole-wheat fettuccine according to package directions.  Drain, reserving 1/2 cup of the cooking water.  Melt 1 tablespoon butter in a large saucepan over medium heat.  Add 1 minced garlic clove and cook for 1 minute.  Stir in the pasta water and remove from heat.  Whisk in 3/4 cup nonfat plain Greek yogurt, 1/2 cup shredded Parmesan cheese, 1 tablespoon chopped fresh parsley, 1/4 teaspoon each salt and pepper and 1/8 teaspoon nutmeg.  Add the fettucine and combine well.  Serve topped with another 1/4 cup Parmesan.  Makes 4 one cup servings.

INSTANT MANGO FROZEN YOGURT

Combine 4 1/2 cups diced frozen mango (16 ounce bag), 1 1/2 cups nonfat plain Greek yogurt and 1/3 cup confectioners' sugar or brown sugar in a food processor.  Process until smooth.  Makes 6 one-half cup servings.

SCALLION-DILL POTATO SALAD

Halve or quarter 1 1/2 pounds unpeeled redo or yellow potatoes.  Cook over 2 inches boiling water in a large pot fitted with a steamer basket until tender, 12 to 15 minutes.  Let cool to room temperature.  Combine 3/4 cup nonfat plain yogurt, 4 sliced scallions, 3 tablespoons minced fresh dill and 1/2 teaspoon each salt and pepper in a large bowl.  Add the potatoes and toss to coat.  Makes 4 servings about a cup each.

AVOCADO-YOGURT DIP

Place 1 ripe peeled pitted avocado, 1/2 cup nonfat plain yogurt, 2 tablespoons chopped onion, 1/3 cup packed fresh cilantro, 1 tablespoon lime juice and 1/4 teaspoon each salt and pepper in a food processor.  Process until smooth.  Season with hot sauce to taste, if desired.  Serve with crunchy vegetables, pita chips or pretzels or use as a sandwich spread.  Makes 8 two tablespoon servings.