Tag Archives: yogurt

Frosty Fruit Cups

These little desserts very much remind me of a yogurt pie recipe which I actually have scheduled to make in a couple of weeks. These only take 5 minutes to throw together and they are so sweet and tart ! You can really use any flavor yogurt and any chopped fruit so mix it up and have some fun :)

Frosty Fruit Cups
Frosty Fruit Cups

12 servings
74 calories per serving

2 c nonfat orange yogurt
17 oz. can apricot halves, drained and chopped
¼ c chopped pecans

Combine yogurt and fruit. Divide among 12 muffin cups and sprinkle with nuts. Freeze 2 hours and them remove from cups and serve in small bowls. I use silicone cups for desserts such as these. (they are also great for making cupcakes !!)

If they remain frozen for more than a couple of hours, defrost for 10 minutes or so before serving.

Pork Souvlaki

‘Souvlaki’ is a Greek preparation of meat, usually skewered, and marinated in a lemon based sauce. Rather than the traditional side of tzatziki, this one has a side of a yogurt / tahini mix that ends up tasting like a cross between tzatziki and hummus. It was all quite delicious !

Pork Souvlaki
Pork Souvlaki

4 servings
279 calories per serving

1 lb. pork shoulder cut into ¾ inch cubes
3 T oil
¼ c plus 2 T fresh lemon juice
Lemon wedges for serving
3 garlic cloves, minced
2 T chopped fresh oregano
Salt and pepper to taste
2 T plain Greek yogurt
¼ c tahini
1-2 T water

Combine pork, oil and 2 T lemon juice with garlic and oregano then season with salt and pepper. Cover and marinate in the refrigerator 1-8 hours. Whisk yogurt, ¼ c lemon juice, tahini and 1-2 T water – enough to make the consistency like that of heavy cream. Heat a pan to high heat and cook pork until brown on all sides, about 12 minutes. If the pork releases too much moisture, make sure to dry out the pan a little by blotting with a couple of paper towels – if you don’t the meat won’t brown up and get all the tasty bits on the edges. Serve with yogurt sauce and lemon wedges.

Mixed Greens with Avocado Dressing

The avocado is unexpected and that makes it twice as good ! Mixed with the lemon and yogurt, this makes a very light yet creamy dressing.

Mixed Greens with Avocado Dressing
Mixed Greens with Avocado Dressing

4 servings
106 calories per serving

1 avocado, cut into chunks
¼ c plain low fat yogurt
½ t grated lemon zest
1 T lemon juice
1 T water
½ t salt
4 c sliced romaine lettuce
4 c watercress or endive

In a blender mix the avocado chunks, yogurt, lemon zest, lemon juice, salt and 1 T water until smooth. Put dressing in a bowl and add greens and mix well.

Chickpea Salad with Yogurt Curry Dressing

Very creamy and very yogurty – this is a very refreshing salad. The curry flavor is subtle – if you like more curry flavor, just up it to 2 t or more.

Chickpea Salad with Yogurt Curry Dressing
Chickpea Salad with Yogurt Curry Dressing

6 servings
337 calories per serving

Dressing:
1/3 c chopped cilantro
2 T oil
1 T lemon juice
1 ½ t curry powder
¾ t salt
½ t minced garlic
¼ t black pepper
8 oz. plain fat free yogurt

Salad:
2 c finely shredded carrot
1 ½ c thinly sliced yellow bell pepper
1 ½ c chopped plum tomato
¼ c finely chopped red onion
15.5 oz can chickpeas, drained and rinsed
12 c chopped romaine lettuce

Combine dressing ingredients and whisk to mix well. Combine salad ingredients and mix with ½ c dressing. Split salad between 6 plates and drizzle with 1 T more dressing each.

Try serving with a half of a toasted pita or a few packaged pita chips.

Quick Grab Snacks

I have a set of ‘GO TO’ snacks so that when I am hungry, I don’t dig into something that will tip the calorie scale for the day. Make a list, keep them around the house, keep them front and center on your snack shelves !

Almonds – raw, unsalted – – great for also getting in your good fats for the day
Sunflower seeds – high on the calorie scale but if you eat them individually, you’ll be tired by time you come to the end of 1/4 cup :)
Low fat string cheese – only 50-70 calories per stick and very satisfying
Turkey Pepperoni – pair it up with the string cheese !
Fiber One 50 calorie cups of yogurt
Pretzels
Celery sticks – cut them up on Sunday and keep them in a container ready to go all week (dip in Tzatziki) or eat with a Light Laughing Cow cheese
Light Laughing Cow cheese wedge – only 35 calories – WOW!
Pop Chips – these AWESOME 100 calorie chips are real potatoes, they are just popped instead of fried or baked. They come in many flavors and you can get them in single serve bags and the come out to less than a dollar a bag

Semi Sweet Chocolate Chips – eaten a few at a time, a tablespoon or 2 can keep you busy for a while
Jax (cheese doodles) – lots of curls for 130 calories
Ricola chewy breath mints – very minty – and after mint, I don’t want anything else for a while
Coffee – not a snack when it is just coffee, but by the time I am done with flavorings and toppings, it is more like a low cal dessert :) I will get a few of these recipes up soon

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