Katie's Healthy Bites: New Ways to Use Yogurt

by in Healthy Recipes, March 21, 2010

Katie's Curry Chicken Salad
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
Servings: 4

• 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.

Nutrition Info:
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
Servings: 4

• 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.

Nutrition Info:
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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Comments (8)

  1. question says:

    How do you cook the chicken for the chicken salad recipe? What method do you recommend? I'm not familiar with making chicken salad

  2. katie says:

    I use leftover grilled chicken, grab a store roasted chicken or poach chicken in water

  3. Jeni says:

    love the first recipe – I think you need to change the word "mayonaise" in curry chicken salad directions to "yogurt"

  4. katie says:

    Thanks…we often use light canola mayo for clients that dont want dairy so the recipes varies :)

  5. I love to soak my oats in yogurt overnight to have a great creamy oatmeal cereal for breakfast!!

  6. yep, thanks for the catch!

  7. sally says:

    Some people boil chicken breasts which is fine. However, you can buy bone in skin on chicken and bake it for 30-40 minutes at 375. The bone keeps it moist and it's really easy to remove the skin and bone yourself. Plus it's cheaper than buying boneless. The fat from the skin hardly adds anything and you're removing it anyways.

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