Yogurt dressings are a popular way to reduce the fat-content of your salads without giving up great taste. Two traditional favorite salads for potlucks, picnics, and other gatherings are potato salad and spinach salad. With a few substitutions including yogurt dressing instead of sour cream we can create mouth-watering salads that our guests will love. Don’t be surprised if you get more than one request for your recipe!
Potato Salad With Yogurt Dressing Recipe
3 lbs of small red new potatoes, quartered
1 tbsp dried rosemary or 1 sprig of fresh rosemary
1/4 cup white wine vinegar
1 tbsp granulated sugar
1/2 tsp table salt
1/4 tsp celery seed
1/4 tsp freshly ground pepper
6 green onions, chopped
2 tbsp chopped fresh dill (or 1 tsp dried dill)
3/4 cup homemade plain yogurt or organic yogurt
1 tsp Dijon mustard
4 hard-boiled eggs
Use a large saucepan to gently boil potatoes with rosemary in water for about 15 minutes or until tender but still firm to the touch. Drain and place in a large bowl. Use a glass measuring cup to mix vinegar, salt, sugar, celery seed and pepper and microwave on high for about 45 seconds or until hot but not boiling. Pour over the potatoes in the bowl. Stir gently, the potatoes will soak up much of the vinegar. Blend in the onions and dill gently. Mix the yogurt and mustard together and fold into the potatoes. Cover and chill in the fridge until ready to serve (no longer than 24 hours.) Garnish with quartered hard boiled eggs.
This recipe makes 8 cups of yogurt potato salad. Each serving has 3 grams of dietary fiber, 4 grams of fat, 8 grams of protein and 34 grams of carbs.
Spinach Salad with Garlic Yogurt Dressing
1 slice homemade whole wheat bread
10 cups washed and dried spinach leaves
1 1/2 cups sliced fresh mushrooms, any kind
1/2 cup grape tomatoes or mandarin oranges
1/4 cup alfalfa sprouts
2 tbsp grated Parmesan cheese
1/2 cup low-fat plain homemade yogurt
1/4 cup chopped fresh parsley
2 tbsp light organic mayonnaise
1 large clove garlic, minced, or 1 tbsp garlic chopped in oil
pinch of salt and freshly ground pepper
Preheat your oven to 350 degrees F. Use a sharp knife to cut the bread into cubes -these will be croutons for your salad. Place them on a cookie sheet and toast them for about 5 minute or until they are crisp. If you prefer, use a frying pan or skillet. Heat 2 tbsp extra virgin olive oil over medium-high heat, then add the bread cubes. Sautee them until they are browned.
Use a large salad bowl and tear the spinach leaves into bite sized pieces. Add croutons, mushrooms, alfalfa sprouts and Parmesan cheese, and mix Mix gently. In a separate small bowl, make your garlic yogurt dressing. Mix garlic, yogurt, parsley, mayonnaise, and salt and pepper to taste. Pour the yogurt dressing over salad and toss. Delicious!
This recipe makes 6 side salads. Each serving has 74 calories, 3 grams of dietary fiber, 3 grams of fat, 9 grams of carbs, and 5 grams of protein.
I do the exact same thing! Except I also chop carrots into the salad for a sort of carb opmocnent and I use full fat greek yogurt + ridiculous amounts of black pepper. I’m always impressed at how long salmon keeps me full for as well!Happy New Year! xox