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RECIPE: Many Low-Fat Salad Dressings

22 years ago

YOGURT FRUIT DRESSING

"Quick Cooking Magazine"-1998

Diabetic Exchanges

Yield: about 1 cup

1 carton (8 oz.) low-fat apple-cinnamon yogurt

1/4 c. skim milk

In a bowl, stir yogurt; gradually stir in milk. Serve over fresh fruit to use in a fruit salad.

Nutritional Analysis: 2 T. of dressing equals: 27 calories...17 mg sodium...1 mg cholesterol...5 gm carbohydrate....1 gm protein...trace fat ++++ Diabetic Exchanges: 1/2 fruit

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MAPLE SALAD DRESSING

Diabetic Exchanges

Yield: about 1 cup

1 c. pure maple syrup

2 T. vegetable oil

1 T. lemon juice

1/2 tsp. paprika

1/4 tsp. celery seed

1/4 tsp. salt

1/4 tsp. onion powder

1/4 tsp. ground mustard

Combine all ingredients in a jar with a tight-fitting lid; shake well. Serve over salad greens.

NUTRITIONAL ANALYSIS: One serving (2 Tablespoons) equals 137 calories, 76 mg sodium, 0 cholesterol, 27 gm carbohydrate, trace protein, 4 gm fat. DIABETIC EXCHANGES: 2 fruit, 1/2 fat

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LITE BLUE CHEESE DRESSING

FAT-FREE HOLIDAY RECIPES by Sandra Woodruff, RD

Yield: 2 cups

1/2 cup crumbled blue cheese

1 cup dry curd or nonfat cottage cheese

1/4 cup nonfat or reduced-fat mayonnaise

1/4 cup nonfat buttermilk or nonfat yogurt

1/4 cup white wine vinegar or red wine vinegar

1 tsp. crushed fresh garlic

1/4 tsp. ground white pepper

Place 1/4 cup of the blue cheese and all of the remaining ingredients in a food processor or blender, and process until smooth. Stir in the remaining blue cheese. Transfer the dressing to a small bowl, cover, and chill for several hours or overnight before serving.

NUTRITIONAL FACTS (PER TABLESPOON) Calories: 13, Fat: 0.5 g, Protein: 1.2 g, Cholesterol: 2 mg, Fiber: 0 g,

Sodium: 48 mg

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BLUE CHEESE DRESSING

Light & Tasty Magazine -- 2001

Yield: 14 tablespoons.

1/2 cup fat-free mayonnaise

2 tablespoons 1% milk

1 tablespoon lemon juice

1/2 teaspoon sugar

1/4 teaspoon garlic powder

1/4 teaspoon ground mustard

1/2 cup (2 ounces) crumbled blue cheese

Salad greens

In a small bowl, combine the first six ingredients; blend until smooth. Add blue cheese; mix well. Serve over greens. Cover and refrigerate any extra dressing.

Nutritional Analysis: One serving (2 tablespoons dressing) equals 46 calories, 3 g fat (2 g saturated fat), 8 mg cholesterol, 253 mg sodium, 3 g carbohydrate, trace fiber, 2 g protein. Diabetic Exchange: 1 fat.

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CILANTRO SALAD DRESSING

Diabetic Exchanges

Yield: about 1/2 cup

1/2 c. fresh cilantro leaves

1/4 c. low-fat buttermilk

1/4 c. reduced-fat mayonnaise

1/8 tsp. sugar

3 drops hot pepper sauce

In a food processor or blender, place all 5 ingredients; cover and process until smooth. Store in the refrigerator.

Nutritional Analysis: 2 Tablespoons of dressing equals: 18 caloriesÂ124 mg sodiumÂ1 mg cholesterolÂ3 gm carbohydrateÂ1 gm proteinÂ.3 gm fat ++++ Exchanges: Free Food

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BUTTERMILK SALAD DRESSING

Diabetic Exchanges

Yield: 4 cups

2 c. buttermilk

2 c. fat-free mayonnaise

1/2 c. minced fresh parsley

1/2 tsp. garlic powder

1/2 tsp. onion powder

1 tsp. coarsely ground or cracked pepper

In a bowl, combine all ingredients; whisk until smooth. Cover and chill until serving. Store in the refrigerator.

Nutritional Analysis: One 2-Tablespoon serving equals 19 caloriesÂ125 mg sodiumÂ1 mg cholesterolÂ3 gm carbohydrateÂ1 gm proteinÂtrace fat ++++ Exchanges: Free

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FRENCH DRESSING

The Complete Quick & Hearty Diabetic Cookbook

Exchanges

Yield: 12 Tablespoons

1/2 c. olive oil

1/4 c. malt vinegar

Dash lemon pepper

Dash paprika

1/4 tsp. dry mustard

Combine all ingredients in blender or food processor. Process until well blended. Refrigerate until ready to use.

Nutritional Analysis: 1 T. equals: 80 caloriesÂ9 gm fat (1 gm saturated)Â0 cholesterolÂ0 carbohydrateÂ0 proteinÂ0 sodium ++++ Exchanges: 2 fat

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Cherry Sake Dressing

Chef Marcel Desaulniers, - The Trellis Restaurant

Yield: About 1 1/2 cups

Fresh red cherries, pitted 3/4 lb.

Water 1 cup

Sake 1/4 cup

Red raspberry vinegar 1 Tbsp.

Lemon juice, freshly squeezed 1 Tbsp.

Granulated sugar 1 Tbsp.

Combine all ingredients in 3-qt. saucepan. Boil 15 minutes to reduce liquid by half. Transfer to 1-qt. stainless-steel bowl; cool in ice-water bath to about 40F. Blend chilled dressing in food processor fitted with metal blade until smooth, about 30 seconds.

Nutrition per 1 Tbsp. serving: Calories, 9; Fat, 0.04 g (4% calories from fat); Protein, 0.15g; Cholesterol, 0; Sodium, 0.99mg.

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PARMESAN DRESSING

The Complete Quick & Hearty Diabetic Cookbook

Exchanges

Yield: 16 Tablespoons

1/2 c. white vinegar

3 T. grated Parmesan cheese

1 garlic clove, minced

1/2 c. olive oil

1 tsp. dried basil

Fresh ground pepper

Place all ingredients in a jar; cover. Shake vigorously and refrigerate until ready to serve.

1 T. equals: 65 calories (63 from fat)Â7 gm fat (1 gm saturated)Â1 mg. cholesterolÂ1 gm carbohydrate 0 proteinÂ18 mg sodium ++++ Exchanges: 1-1/2 fat

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A Honey of a Dressing Cuts the Mustard

Makes 2 1/2 cups.

2 tablespoons distilled vinegar

2 tablespoons grated onion

1/2 cup clover (or other mild) honey

6 tablespoons medium brown mustard (such as Gulden's), or coarse Dijon mustard

3/4 cup low-fat mayonnaise

2/3 cup low-fat (1-1/2%) buttermilk

In a medium glass or ceramic mixing bowl whisk together all ingredients, cover and chill at least one-half hour. ..... Salt Sense: If you are on a sodium-restricted food plan, use of a no-salt-added mustard will reduce the sodium to 97 mg per two tablespoons.

Nutritional information per two tablespoons: Calories: 50 (Calories from fat: 20%) Fat: 1.1 grams (trace of saturated fat) Carbohydrate: 9.5 grams Cholesterol: none Sodium: 229 mgs

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DILL VINAIGRETTE

Excahnges

Yield: 1 cup

1/4 c. cider vinegar

2 T. water

2 T. olive or canola oil

2 T. honey

1/2 tsp. garlic powder

1/2 tsp dill weed

1/2 tsp. dried parsley flakes

1/8 tsp. pepper

1/8 tsp. celery seed

In a jar with a tight-fitting lid, combine ingredients; shake well. Refrigerate leftovers; shake well before serving.

Nutritional Analysis: One 2 T. serving equals: 48 caloreisÂ3 gm fat (trace saturated)Â0 cholesterolÂ25 mg sodiumÂ5 gm carbohydrateÂtrace fiberÂtrace protein ++++ Exchanges: 1/2 fruitÂ1/2 fat

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ORANGE-YOGURT DRESSING

Light & Tasty Magazine  2001

Exchanges:

Yield: 2/3 cup....... Plan aheadÂneeds to chill for at least 1 hour

1/4 c. reduced-fat mayonnaise

1/4 c. fat-free plain yogurt

2 T. orange juice

2 tsp. honey

1 tsp grated orange peel

Dash white pepper

In a small bowl, whisk together all ingredients; cover and refrigerate for at least 1 hour.

Nutritional Analysis: One 2T. serving equals: 57 caloreisÂ4 gm fat (1 gm saturated)Â4 mg cholesterolÂ82 mg sodiumÂ5 gm carbohydrateÂtrace fiberÂ1 gm protein ++++ Exchanges: 1/2 fruitÂ1/2 fat

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CREAMY HERB DRESSING

The Complete Quick & Hearty Diabetic Cookbook

Exchanges

Yield: 24 Tablespoons

1/2 c. plain nonfat yogurt

1 c. low-fat cottage cheese

1-1/2 tsp. fresh lemon juice

1 medium carrot, peeled and grated

2 tsp. grated onion

1/2 tsp. thyme

1/4 tsp. marjoram

1/4 tsp. oregano

1/4 tsp. basil

In food processor, combine the first 3 ingredients; process until smooth. Pour into a small mixing bowl. Add remaining ingredients and mix well. Cover and refrigerate for 1-2 hours before serving.

Nutritional Analysis: 1 T. equals: 11 caloriesÂ0 fatÂ43 mg cholesterolÂ1 gm carbohydrateÂ2 gm proteinÂ43 mg sodium ++++ Exchanges: Free Food

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GINGER SOY SAUCE

The Complete Quick & Hearty Diabetic Cookbook

Exchanges

Yield: 16 Tablespoons ...... Can double as a marinade

1/2 c. lite soy sauce

2 T. sesame sauce

2 T. rice vinegar

1 T. grated fresh ginger

1 T. dry sherry

1 tsp. granulated sugar substitute

Combine all ingredients in a small jar, cover tightly; shake vigorously until well blended. Keep covered and refrigerated until ready to serve.

Nutritional Analysis: 1 T. equals: 20 calories (15 from fat)Â2 gm fat (0 saturated)Â0 cholesterolÂ1 gm carbohydrateÂ0 proteinÂ300 mg sodium ++++ Exchanges: 1/2 fat

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Vinaigrette

An easy, light, low-calorie dressing for salad.

1 T. olive or vegetable oil

2 T. lemon juice

3 T. low-sodium chicken broth (remove fat)

1 T. dijon mustard

Pepper to taste

Very small amount of salt (optional)

In medium bowl whisk ingredients together.

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YIELD: 6 servings SERVING SIZE: 1 tablespoon

NUTRITION ANALYSIS PER SERVING: Calories, 23; Total fat, 2 grams; Saturated fat, 0 grams; Cholesterol, 0 milligrams; Sodium, 54 milligrams*; Dietary fiber, 0 gram; Protein, 0 grams

*Sodium content does not include addition of optional amounts of salt mentioned in recipe.

From Healthy Hispanic Recipes by the National Cancer Institute.

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LOW-FAT HERBED SALAD DRESSING

1 tbsp. powdered fruit pectin

1 pkg. Equal

1/8 tsp. dry mustard

1/8 tsp. dried basil, crushed

1/8 tsp. paprika

1/8 tsp. pepper

1/4 cup water

1 tbsp. vinegar

1 small clove garlic, minced**

Combine the pectin, Equal, mustard, basil, paprika and pepper. Stir in

water, vinegar and garlic. Cover and chill for 1 hour.

3 calories per serving, 1 gram carbohydrate and 0 grams fat.

**A clove is one section of a head of garlic.

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TASTY TAHINI DRESSING

Yield: 8 (1-tablespoon) Servings

Source: "Light and Easy Diabetes Cuisine" by Betty Marks

INGREDIENTS

- 1/4 cup tahini

- 6 tablespoons water

- 2 tablespoons fresh lemon juice

- Dash red (cayenne) pepper

Blend all ingredients together with a wire whisk.

Makes about 1/2 cup.

Nutritional Information Per Serving:

27 Calories, 0 mg Cholesterol, 1 g Protein, 1 mg Sodium, 2 g Fat

Diabetic Exchanges: 1/2 Fat

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CHINESE PEANUT DRESSING

1 1/2-inch-thick slice fresh ginger, peeled and sliced in half

8 cloves garlic, peeled

1 teaspoon hot chili paste, or more to taste

1/2 cup smooth peanut butter, or more if necessary

1/4 cup soy sauce

3 1/2 tablespoons sugar

3 1/2 tablespoons Chinese black vinegar or

Worcestershire sauce

3 tablespoons toasted sesame oil

5 tablespoons chicken broth or water, or more if necessary

1. In a food processor fitted with the metal blade, or in a blender, finely chop ginger and garlic. Add remaining ingredients in the order listed and process until smooth. Dressing should be the consistency of heavy cream. If too thick, add more broth or water; if too thin, add more peanut butter. Refrigerated, in a covered container, the dressing will keep 2-3 weeks.

Nutritional information (per tablespoon): 50 calories, 3.8 grams fat, 0.6 grams saturated fat, 0 milligrams cholesterol, 199 milligrams sodium,


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