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I’m a huge fan of yogurt — especially Greek yogurt. It’s a great source of protein, calcium and those essential B-vitamins. Most know that yogurt is a yummy snack or good for breakfast, but have you tried adding it to other dishes? Yogurt provides creaminess and depth to sauces and more with little (sometime no) added fat.
Here is a low-fat chicken salad and a roasted salmon dish to inspire you.
Curry Chicken Salad
• 6 ounces fat-free plain Greek yogurt
• 1 teaspoon curry powder
• 2 tablespoon Dijon mustard
• 1 pound boneless, skinless chicken breast, cooked and chopped
• 1 pink lady apple, diced with skin on
• 1/3 cup red onion, chopped
• 3 tablespoons cashews, chopped
• 2 tablespoons cilantro, chopped
• Salt and pepper, to taste
Combine yogurt, curry powder and Dijon in a medium bowl, stirring with a whisk until well blended. Let sit for 10 to 15 minutes so curry can bloom. Add the chicken, chopped apple, onion, red onion, cashews, cilantro, salt and pepper. Stir mixture well to combine. Cover and chill. Serve.
Calories: 267; Fat: 7.7 grams; Saturated Fat: 1.5 grams; Protein: 31.6 grams; Carbohydrates: 17 grams; Cholesterol: 66 milligrams; Sodium: 279 milligrams; Fiber: 1.19 grams
Roasted Salmon with Dill and Lemon Yogurt Sauce
• 1 pound salmon, cut into filets
• 1 teaspoon olive oil
• 6 ounces plain, non-fat yogurt
• 1 lemon, zested
• 1/4 teaspoon ground cumin
• 1 tablespoon fresh dill, chopped
Preheat oven to 400 degrees Fahrenheit. Arrange salmon filets skin down on a baking dish. Drizzle with olive oil. Season with salt and pepper. Bake for 10 to 12 minutes or to desired doneness.
In a bowl, combine remaining ingredients. Refrigerate for one hour (you can make this the day before). Serve with salmon.
Calories: 228; Fat: 12.3 grams; Saturated Fat: 2.5 grams; Protein: 35 grams; Carbohydrates: 3 grams; Cholesterol: 67 milligrams; Sodium: 89 milligrams; Fiber: 0 grams
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