With this recipe you are basically adding a red curry sauce (coconut milk and red curry) to an already delicious soup – – and what you get is a spicy, authentic Thai soup that tastes just perfect.
Thai Butternut Squash Soup
5 servings
174 calories per serving
2 18 oz. cartons butternut squash soup
¾ c light coconut milk
2 t red curry paste
¼ t salt
½ c plain fat free yogurt
2 T finely chopped cilantro
15 fat free croutons
Mix soup, milk, salt and paste in a pan and cook 6 minutes or until completely heated. Mix yogurt and cilantro. Put soup in bowls and swirl in some yogurt on the top – add croutons and serve immediately.
Cardamom is a great nutty flavored spice that I have just added to more of my meals. It is a great addition to many dishes and this cake just takes such advantage of its distinct and enticing flavor.
Cardamom Cake
10 servings
281 calories per serving
2 c whole wheat flour
1 t baking soda
1 t ground cardamom
1 T grated orange zest
1 T grated lemon zest
¾ c Egg Beaters
¼ c canola oil
1 ½ c no fat plain yogurt
¼ c honey
1 c chopped prunes or raisins
1 c chopped walnuts
Pam
Preheat oven to 350 degrees. Sift flour with baking soda and cardamom. Beat eggs, oil, yogurt, and honey and then stir into the flour mix until smooth. Fold in fruits and nuts. Pour into a bundt pan sprayed with Pam and bake 45 minutes. Eat plain or sprinkle with powdered sugar.
Take one hot and sunny day, add 6 frozen fruit and yogurt pops, and you end up with a perfect way to spend the summer 🙂
Fruit and Yogurt Pops
6 servings
98 calories per serving
1 ½ c strawberry slices
¼ c sugar
1 ½ c blueberries
1 ¼ c low fat plain yogurt
Puree strawberries in food processor with 1 T sugar. Whisk yogurt and 2 T sugar. Puree blueberries in food processor with 1 T sugar. Make layers of fruit and yogurt in your ice pop mold, insert sticks and freeze at least 3 hours.
Adding some Cool Whip and fruit to yogurt makes it a whole new dessert – the yogurt is so good for you, and the dessert is tasty and totally guilt free. Enjoy !
Mandarin Dessert
4 servings
113 calories per serving
8 oz. lowfat orange yogurt
1 c Cool Whip Lite, thawed
11 oz. can Mandarin oranges, drained well
Mix yogurt and Cool Whip and then mix in oranges and chill.
This is a filling for a pie that I have made for years. But it does great double duty as a healthy, fresh alternative to store bought ice pops.
Yogurt Pops
10 servings
106 calories per serving
20 oz. can crushed pineapple, drained well
8 oz. tub Cool Whip lite, thawed
6 oz. non fat lemon yogurt (don’t substitute – you need the lemon flavor to bring some tang to the pie)
6 oz. non fat yogurt – any flavor
Mix all ingredients and place in ice pop molds and freeze at least 4 hours. These keep great for several weeks in the freezer. Just rinse the outside of the mold with a little hot water to release the pops.
This is a great quick recipe that produces a really moist and flavorful fish fillet. And you even get enough cod broiled to use it in a great chowder recipe that I’ll post in the next day or two 🙂 If you are not going to make the chowder, just reduce the cod to 1 ½ pounds and proceed accordingly.
Lemon and Herb Cod
4 servings (plus leftovers for chowder)
255 calories per serving
1 garlic clove, peeled
2 slices whole wheat bread torn into pieces
2 T parsley leaves
1/2 t lemon zest
2 t oil
2 T plain fat free yogurt
2 t lemon juice
1 3 lb. cod fillet cut into 8 pieces
16 oz. package frozen stir fry vegetables
Pam
Mince garlic in food processor. Add bread and parsley and pulse until crumbs form. Add lemon zest, 1 t oil and 1/8 t salt and pulse to mix. Place in a bowl. Combine yogurt, lemon juice and 1/8 t salt. Preheat broiler and spray the rack of a broiler pan with Pam. Place fish on rack and broil 4 minutes. Turn and broil another 4 minutes or until fish is done.
Take 4 pieces and refrigerate up to 2 days for the New England Chowder recipe. Spread yogurt mix on the other 4 pieces and then sprinkle with the bread crumb mix and press so that the crumbs stick. Spray with Pam and broil 1 minute to brown crumbs. Remove to a plate and keep warm. Heat 1 t oil and add vegetables and stir fry 4-5 minutes. Serve with the fish.
This Indian condiment / sauce is great served next to any spicy dish. It will remind you of tzatziki because of the cucumber and yogurt, but the similarity ends there with a whole different flavor combination from the green peppers and cilantro. This is so refreshing and at 23 calories per serving, you can serve it next to just about anything.
Cucumber Raita
7 ¼ c servings
23 calories per serving
8 oz. plain low fat yogurt
2 small cucumber, peeled, seeded and finely chopped or grated
¼ c finely chopped green bell pepper
2 T finely chopped fresh parsley or cilantro
¼ t ground cumin
Black pepper
¼ t salt
Whisk yogurt and add all the rest of the ingredients other than the pepper. Cover and refrigerate until well chilled. Sprinkle with pepper just before serving.
I’ve been making this recipe for years, and my Mom for years before that. It is always a great summer time treat that even yogurt non-likes find tempting and delicious. Sometimes I take the filling and make ice pops out of it rather than placing in a pie crust. No matter how you slice it, you will love this pie !
Yogurt Pie
8 servings
200 calories per serving
1 prepared low fat graham crust
20 oz. can crushed pineapple, drained well
8 oz. tub Cool Whip lite, thawed
6 oz. non fat lemon yogurt (don’t substitute – you need the lemon flavor to bring some tang to the pie)
6 oz. non fat yogurt – any flavor
Some fruit for garnish
Mix all ingredients and place in the pie crust. Cover and freeze at least 5 hours. Defrost 10-15 minutes before serving. If the pie has been frozen longer than over night, you may need to defrost 20 -25 minutes before serving.
Cooking the bananas first brings out all the sweetness – so when you add in the tangy Greek yogurt, the 2 offset each other and you get a wonderful tasting breakfast or snack. The honey and nuts make a perfect topping.
Bananas with Yogurt and Honey
4 servings
240 calories per serving
2 ripe bananas, peeled
2 ¼ c plain Greek yogurt
2 T honey
2 T chopped almonds or walnuts
Preheat oven to 400 degrees. Wrap the bananas in foil and bake 20 minutes then cool completely. Place banana in a bowl and mash with a fork. Add yogurt and gently fold then spoon into cups and sprinkle with nuts and drizzle with honey.
Because of the egg white contribution to this recipe, it almost tasted more like a thinner meringue than it did a mousse. But whatever the name, it was creamy, grapefruity and sweet yet tart.
Grapefruit Mousse
4 servings
181 calories per serving
½ c 2% cottage cheese
¼ c low fat vanilla yogurt
3 T grapefruit juice
2 T honey
1/8 t kosher salt
2/3 c sifted powdered sugar
¼ c egg whites
1 c plus 2 T chopped fresh or jarred grapefruit pieces (drained well)
1 t mint leaves for garnish
Process cottage cheese, yogurt, juice, 1 T honey and salt in a blender until smooth. Beat powdered sugar and egg whites to stiff peaks (about 7 minutes). Fold cheese mix with egg whites and 1 c grapefruit – do not over mix or the fluffiness will deflate. Mix remaining 2 T grapefruit with 1 T honey for a garnish. Divide mouse into cups and garnish with grapefruit mix and mint.
