| Healthy Salad Dressing |
From "Ask DIY"
episode ADI-606 |
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Q: I'm not fond of the low-fat salad dressings I've bought at the grocery. Do you have some ideas for some that would taste better? A: ("Dr. Gourmet," Tim Harlan, M.D.) It's common knowledge that salads are a healthy eating choice. Unfortunately, salad dressings often greatly increase the fat and caloric content of a salad dish -- thereby reducing the health benefits. For example, a single 2-tablespoon serving of a commercial caesar-salad dressing may contain upwards of 170 calories and 18 grams of fat. On the other hand, dieters frequently complain that commercially made low-fat dressings are less appealing than the "real thing." Here are suggestion for a homemade vinaigrette and a creamy lemon-dill salad-dressing that are both delicious and healthy. Tomato-Chive Vinaigrette Pour a container of tomato-based vegetable juice into a shaker container. Add the following ingredients: 2 tbsp. of tomato paste
2 tbsp. of olive oil
2 tbsp. of course-ground mustard
2 tbsp. of red-wine vinegar
1 tbsp. of pure maple syrup
1/4 cup of cut fresh chives
1/4 tsp of salt
2 tbsp. fresh, minced garlic (figure A)
Shake the ingredients and pour over a fresh salad.
Creamy Lemon-Dill Dressing - In a mixing bowl, whisk 1/4-cup of non-fat yogurt and 1/4-cup of reduced-fat mayonnaise.
- Add 1/4-cup of buttermilk, and continue whisking. (Buttermilk is non-fat, but adds a creamy texture and tart flavor.)
- Add 1/4-cup of lemon juice.
- Add 1/4-cup of chopped fresh dill.
- Add a small amount of Splenda (TM) (sucralose) no-calorie sweetener.
- Add 1/4-tsp. of salt. Continue whisking (figure B).
Serve over a fresh-greens salad.
Healthy-Eating Scores: Dr. Gourmet's Tomato Vinaigrette (figure C):
50 calories, 2 grams fat Dr. Gourmet's Lemon-Dill Dressing (figure D):
55 calories, 3 grams fat Serving sizes for each:
4 tbsp. -- twice the size of the "standard serving" as listed on most commercial dressings.
Tip: Use a salad-spinner to remove excess water from salad greens after washing. Removing moisture from the leafy surfaces will allow the dressing to cling better to the leaves, and will enhance flavor.
RESOURCES :
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Model: 0471188883
Author: Joan D'Amico and Karen Eich Drummond
To order this title from Amazon.com, click here.
John Wiley & Sons
Somerset, NJ 08875-1272
Phone: 732-469-4400
Fax: 732-302-2300
Email: compbks@wiley.com
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Model: 0735200335
Author: Liz Applegate
(May, 1999)
Prentice Hall
Paramus, NJ 07652
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(2001)
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New York, NY 10020
Phone: 212-698-7000
The Professional Chef's Techniques of Healthy Cooking, 2nd Edition
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Author: Graham Kerr
(February, 2000)
John Wiley & Sons
Somerset, NJ 08875-1272
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Fax: 732-302-2300
Email: compbks@wiley.com
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(June, 2002)
To order this title from Amazon, click here.
Southwater Publishing (The Manning Partnership Ltd.-- Imprint of Anness Pub)
Phone: 0-1225-852727
Fax: 0-1225-85282
Fat-Free Italian Kitchen: 80 Healthy Recipes, Full of Mediterranean Zest
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Author: Anna Sheasby (Editor)
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