Thousand Island Yogurt Dressing
Recipe courtesy of Alton Brown – Food Network
Yield: 2 cups
Ingredients
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1 cup plain yogurt
2 tablespoons vegetable oil
2 tablespoons tomato sauce
2 teaspoons lemon juice
2 teaspoons mustard powder
2 teaspoons sugar
1 teaspoon salt
1/2 teaspoon ground black pepper
1/2 cup finely chopped onion
1 tablespoon sweet relish
1 tablespoon finely chopped green olives
1 jalapeno, finely chopped
Directions
In a bowl combine yogurt, vegetable oil, tomato sauce, lemon juice, mustard powder, sugar, salt, and
pepper. Whisk together until blended. Add onion, sweet relish, olives, and jalapeno and whisk to combine
evenly. Chill 1 hour.
Turkey Reuben Sandwich Recipe
Yield: 1 sandwich
Ingredients:
• 2 slices rye bread
• 2 oz thinly sliced deli turkey
• 1/8 cup sauerkraut, rinsed and drained
• 1 slices reduced-fat Swiss cheese
• 1 TB Thousand Island Yogurt dressing
• Butter-flavored nonstick cooking spray
Directions
1. On four slices of bread, layer the turkey, sauerkraut, cheese, and salad dressing. Top with remaining
bread.
2. Spritz both sides of sandwiches with butter-flavored nonstick cooking spray.
3. In a large, nonstick skillet, brown sandwich on both sides over medium heat until cheese is melted.
Per sandwiches; calories: 310; fat: 8g, cholesterol: 35mg, carbs: 39g, fiber: 5g, protein: 22g.
Fat Free Ranch Dressing
Yield: 2 cups
Ingredients
2 cups fat free yogurt
1 tablespoon Dijon mustard
1 envelope Hidden Valley Ranch Dressing Mix
Directions
Mix the ingredients together and chill.
Serving Size: 2 TB Calories: 20; Fat: 0 g; Cholesterol: 0 mg; Sodium: 178 mg; Carb: 3 g; Fiber: 0 g;
Protein: 1 g
Classic Tzatziki
Taken from: Cooking Light Magazine
A traditional Greek dip and gyro condiment, this tzatziki recipe also makes a tasty topping for sandwiches
and even hamburgers. Serve with pita wedges or crudités.
Yield: 14 servings (serving size: 2 tablespoons)
Ingredients
• 1 cup grated, seeded cucumber
• 1/8 tsp salt
• 1 cup plain fat free yogurt
• 1 TB chopped fresh mint
• 2 tsp chopped fresh dill
• 2 tsp lemon juice
• 2 garlic cloves, minced
• 1/4 tsp salt
Preparation
Place cucumber on several layers of paper towels; sprinkle with 1/8 teaspoon salt. Let stand 30 minutes.
Combine cucumber, yogurt, and remaining ingredients, stirring until well blended. Refrigerate at least 1
hour before serving.
Per 2 TB: Calories: 9; Fat: 0 g; Cholesterol: 0 mg; Sodium: 72 mg; Carb: 2 g; Fiber: 0 g; Protein: 1 g
Peanut Butter and Banana Kefir Smoothie
Serving: 1
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½ c plain low fat kefir
¼ cup instant oatmeal
1 tbsp peanut butter
½ banana
1 tbsp cocoa powder (optional for flavoring)
1. Soak the oatmeal in kefir for a few minutes, or until the oatmeal softens.
2. Mix it together with the other ingredients in a blender.
3. Blend in 5-8 iced cubes depending on how you like your smoothie. May add more kefir or splash
of milk if too thick.
Calories: 300; Fat: 12 g; Saturated Fat: 2 g; Cholesterol: 0.5 mg; Sodium: 266 mg; Carb: 47 g;
Fiber: 11 g; Protein: 13 g
Strawberry Kiwi Kefir Smoothie
Serving: 1
Ingredients:
1 kiwi, peeled
1/2 cup strawberries, tops removed
1 cup low fat kefir
1/8 tsp pure vanilla extract
Directions:
In a blender, combine all ingredients and blend until smooth
Calories: 285; Fat: 2 g; Cholesterol: 10 mg; Sodium: 125 mg; Carb: 40 g; Fiber: 10 g; Protein: 13 g
Super Kefir Smoothie
Serving: 1
Ingredients:
1 cup low fat kefir
1 cup berries (blackberries, raspberries or strawberries)
4 oz low fat flavored yogurt
¼ cup orange juice
¼ pomegranate juice
2 oz firm, silken tofu
½ tsp pure vanilla extract
Directions: Combine all ingredients in a blender and blend until smooth
Calories: 350; Fat: 6 g; Saturated Fat: 3 g; Cholesterol: 5 mg; Sodium: 267 mg; Carb: 66 g; Fiber: 11 g;
Protein: 26 g
Pineapple Buttermilk Smoothie
Serving: 1
Ingredients:
1 ½ cups pineapple, canned and packed in juice
1 cup low fat buttermilk
½ tsp pure vanilla extract
Directions:
In a blender, combine all ingredients and blend until smooth.
Calories: 216; Fat: 2 g; Cholesterol: 10 mg; Sodium: 260 mg; Carb: 41 g; Fiber: 3 g; Protein: 9 g
Tropical Cereal
Serving: 1
Ingredients:
1 TB shredded coconut
½ cup low fat yogurt
1 cup probiotic cereal
½ cup fresh or canned pineapple (drained)
2 TB dried mango
Directions:
Preheat oven to 200 degrees F. Spread coconut on a piece of aluminum foil and bake for 2 minutes.
Combine yogurt, cereal and fruit. Top with toasted coconut.
Calories: 365; Fat: 4 g; Saturated: 2.5 g; Cholesterol: 10 mg; Sodium: 75 mg; Carb: 80 g; Fiber: 6 g;
Protein: 9 g
Fruit and Cottage Cheese Pita
Serving: 1
Ingredients:
½ cup (4 oz) probiotic low fat cottage cheese
½ cup fresh strawberries or raspberries
1 (6 inch) whole wheat pita
Directions:
Combine cottage cheese and fruit; spoon into pita. May drizzle a little honey over top if desired.
Calories: 285; Fat: 3 g; Cholesterol: 5 mg; Sodium: 800 mg; Carb: 46 g; Fiber: 9 g; Protein: 17 g