Sunday, April 20, 2014
Inquirer Daily News

Culture Club: 4 Smart (and Satisfying) Ways to Use Greek Yogurt

1. Salmon with Creamy Avocado-Mint Sauce

Puree 1 avocado, 1 cup lightly packed fresh mint leaves, ½ cup 2% Greek yogurt, ½ seeded jalapeño, juice of ½ lemon, 1 tsp kosher salt, and ½ tsp freshly ground pepper in a food processor. Warm 1 Tbsp olive oil in a skillet over high heat. Season 4 (4- to 6-oz) salmon fillets with salt and pepper. Sear salmon, flesh side down, until just cooked through, about 6 minutes. Discard skin. Top salmon with sauce.

Serves 4. Per serving: 390 cal, 7g carbs, 42g protein, 22g fat, 110mg chol, 580mg sodium, 2g fiber

2. “Bagel and Lox” Pasta

Melt 1 Tbsp butter in a skillet over medium-high heat. Add 2 sliced shallots and 5 sliced garlic cloves. Season with kosher salt and cook until translucent, about 5 minutes. Decrease heat to low; add 1 cup 2% Greek yogurt and ¼ cup cream cheese. Stir until melted and combined (don’t boil). Turn off heat and add ¾ lb chopped smoked salmon. Meanwhile, bring a large pot of salted water to a boil. Cook 1 lb whole wheat fusilli until al dente. Remove pasta from water with a slotted spoon and transfer directly to skillet with sauce, letting some cooking water cling to pasta. Toss together (off heat) and add a few more splashes of hot cooking water for a looser sauce. Divide pasta among 4 or 5 bowls; top with freshly ground pepper, poppy seeds, sesame seeds, and capers.

Per serving: 520 cal, 73g carbs, 29g protein, 13g fat, 40mg chol, 720mg sodium, 8g fiber

3. Middle-Eastern Spiced Chicken

Season 1 lb chicken breast cutlets with kosher salt and freshly ground pepper. Warm 1 Tbsp olive oil in a skillet over high heat. Sear cutlets until just cooked through, 2 minutes per side. Transfer to a plate. Reduce heat to medium. Add 1 sliced onion and 4 crushed garlic cloves. Cook 10 minutes, scraping up browned bits on bottom of pan. Add ½ cup chopped roasted red peppers; cook 3 minutes. Season with salt and add 1 tsp paprika, ½ tsp turmeric, ½ tsp ground coriander, ¼ tsp cumin seed, ¼ tsp cayenne, and ¼ tsp ground ginger. Cook, stirring, for 1 minute. Add 1 Tbsp honey and ¼ cup raisins. Reduce heat to low; cook 1 minute. Stir in ½ cup 2% Greek yogurt and juice of ½ lemon. Add chicken and any accumulated juices back to skillet. Heat through (do not boil). Top with slivered almonds, if desired.

Serves 2 to 4. Per serving: 260 cal, 20g carbs, 29g protein, 7g fat, 70mg chol, 370mg sodium, 2g fiber

4. Gingersnap-Maple Parfait

Layer 1 Tbsp crushed gingersnaps, 1 Tbsp pecans, and 1 Tbsp golden raisins in a small glass. Top with 2 Tbsp fat-free or 2% Greek yogurt and drizzle with 1 Tbsp maple syrup. Repeat each layer, then sprinkle with 1 additional Tbsp gingersnaps and a few pecans.

Per parfait: 390 cal, 62g carbs, 8g protein, 14g fat, 0mg chol, 150mg sodium, 3g fiber

Sarah DiGregorio
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