We know dressings can make everything taste better, but often the price paid for delectably savory, rich toppings is unwanted fat and calories.
A solution: Try using light dairy-based dressings, which can be deceptively pleasing, and you may not miss the heavy stuff at all.
These recipes can show the way; they make their point with combinations of fresh, low-fat and nonfat ingredients, seasoned with smart choices of tangy and appealing extras.
Start with a basic dressing that can be made ahead and will keep in your refrigerator for up to a week. Adding a dash or two of other ingredients can bring a wide choice of variations into play, with a range of international flavors.
These dressings can be used as dips, marinades or sauces. They can be lavished on meats, fish, vegetables, grains and fruits, and they make handy sandwich spreads.
The good news for health-conscious cooks is that the basic dressing has only 10 calories per tablespoon, and is very low in fat and carbohydrates.
Note that the nutritional readings may show 0 grams of fat even when low-fat ingredients are used. The California Milk Advisory Board, provider of the recipes, explains: “For nutritional labeling we list 0.5 grams of fat or higher. If the analysis shows 0.25 grams we round up to 0.5. In the case of these dressings, the amount of fat is negligible, less than 0.25 grams per serving.”
Here is the basic recipe, followed by a choice of four tasty variations.
Light Dairy Dressing
INGREDIENTS
2 cups low-fat cottage cheese
1 cup plain nonfat yogurt
2 teaspoons lemon juice
DIRECTIONS
Place all ingredients in a food processor or blender and process until smooth, 1 to 2 minutes. Store, refrigerated, in a tightly closed container for up to one week.
Note: Substitute plain low-fat yogurt, if preferred.
Makes 3 cups.
Nutrition information per 1 tablespoon serving: 9 cal., 1 g pro., O mg chol., 4 mg sodium, 0 g fiber, 0 g fat, 1 g carbo.
Variations:
Turkish Honey Mint Dressing
INGREDIENTS
1 cup Light Dairy Dressing
2 tablespoons honey
1 tablespoon chopped mint
DIRECTIONS
In a small bowl, combine Light Dairy Dressing, honey and mint; mix well. Store, refrigerated, in a covered container for up to one week.
Makes 1 cup.
Nutrition information per 1 tablespoon serving: 15 cal., 1 g pro., O mg chol., 0 mg sodium, 0 g fiber, 0 g fat, 2 g carbo.
French Twist Dressing
INGREDIENTS
1 cup Light Dairy Dressing
2 tablespoons Dijon mustard
2 teaspoons chopped fresh tarragon, or 1 teaspoon dried tarragon
1 teaspoon capers, rinsed and chopped
1/2 teaspoon salt
DIRECTIONS
In a small bowl, combine Fresh Dairy Dressing, mustard, tarragon, capers and salt; mix well. Store refrigerated in a covered container for up to one week.
Makes 1 cup.
Nutrition information per 1 tablespoon serving: 10 cal., 1 g pro., O mg chol., 90 mg sodium, 0 g fiber, 0 g fat, 1 g carbo.
California Asian Dressing
INGREDIENTS
1/2 cup Light Dairy Dressing
1/4 cup light miso (see note)
1/4 cup honey
1 teaspoon soy sauce
1 teaspoon sesame oil
1/2 teaspoon chopped fresh ginger root
DIRECTIONS
Place all ingredients in a food processor or blender and process until smooth, or chop the ginger fine and mix all ingredients together by hand. Store, refrigerated, in a covered container for up to one week.
Makes 1 cup.
Note: Miso is available at specialty stores and Asian markets.
Nutrition information per 1 tablespoon serving: 20 cal., 1 g pro., O mg chol., 110 mg sodium, 0 g fiber, 0 g fat, 4 g carbo.
Smoky Mexican Dressing
INGREDIENTS
1 cup Light Dairy Dressing
1 to 2 teaspoons canned chipotle chilies in sauce (use 2 teaspoons for a spicier flavor)
2 tablespoons honey
1 teaspoon chopped garlic
1/2 teaspoon salt
DIRECTIONS
Place all ingredients in a food processor or blender and process until smooth, or chop the chipotles very fine and mix all ingredients together by hand. Store, refrigerated, in a covered container for up to one week.
Makes 1 cup.
Nutrition information per 1 tablespoon serving: 15 cal., 1 g pro., O mg chol., 60 mg sodium, 0 g fiber, 0 g fat, 2 g carbo.
Indian Curry Dressing
INGREDIENTS
1 cup Light Dairy Dressing
1 tablespoon curry powder
1 tablespoon Major Grey’s chutney
1 teaspoon lime juice
DIRECTIONS
Place all ingredients in a food processor or blender and process until smooth, or chop the chutney very fine and mix all ingredients together by hand. Store, refrigerated, in a covered container for up to one week.
Makes 1 cup.
Nutrition information per 1 tablespoon serving: 10 cal., 1 g pro., O mg chol., 0 mg sodium, 0 g fiber, 0 g fat, 1 g carbo.
Tangy Mediterranean Dressing
INGREDIENTS
1 cup Light Dairy Dressing
2 tablespoons coarsely chopped green onions
1 teaspoon coarsely chopped garlic
2 ounces feta cheese
DIRECTIONS
Place all ingredients in a food processor or blender and pulse until the feta is the desired consistency; for a creamier-style dressing continue to process until smooth. To mix by hand, crumble the feta into a mixing bowl, add remaining ingredients and mix well. Store, refrigerated, in a covered container for up to one week.
Makes 1 cup.
Nutrition information per 1 tablespoon serving: 15 cal., 1 g pro., 5 mg chol., 35 mg sodium, 0 g fiber, 0.5 g fat, 1 g carbo.
