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Bryan Nader is a Sous Chef and Sheryl Lozicki is a Registered Dietitian at Mercy Health Saint Mary’s and the Director of Nutrition and Wellness.  Today’s “On the Menu” segment features a dozen ways to use Greek Yogurt beyond eating it straight out of the container.  Low-fat Greek yogurt is a healthful addition to your diet because it contains

• Protein.  Traditional yogurt has five to ten grams of protein, whereas Greek yogurt has 13-20 grams of protein.
• Probiotics.  These gut friendly bacteria improve your digestive health and immune system.
• Calcium.  One serving contains 10-20 percent of your daily value (DV) for calcium.
• Less Sugar.  It has an average of 50 percent less carbohydrates than regular yogurt due to the straining process.
• Less Lactose.  It has less milk sugar than regular yogurt due to the straining process. This makes it less apt to cause lactose intolerant problems in those who are mildly sensitive.
• No trans fat, low cholesterol, total and saturated fat.

Low fat Greek yogurt is a great recipe swap for cream cheese, mayonnaise, whipped and sour cream.  We’ve swapped out these ingredients in breakfast breads (pumpkin French toast, muffins, raisin bread), dips (hummus, ranch, spinach artichoke) cheesy pasta (stuffed shells, smoke Gouda mac-n-cheese) and soups (white bean and chicken chili, tomato basil and acorn squash). Check out Sous Chef, Bryan Nader’s healthy Greek yogurt recipes below.

Pumpkin French Toast

Yield 4 servings

 Ingredients:

2 large eggs

1 cup honey flavored, non-fat Greek yogurt

1 cup pumpkin puree

1 tsp. vanilla extract

½ tsp. pumpkin pie spice

8 slices of whole grain bread

1 Tbsp. unsalted butter

2 Tbsp. honey

Preparation:

1. In a shallow baking dish, whisk together, eggs, yogurt, pumpkin, vanilla, and pumpkin pie spice
2. Place the bread slices into the custard allowing them to soak for 2 minutes per side
3. Heat a griddle over medium-low heat and brush with the 1 Tbsp. of butter.
4. Place bread on griddle and cook until golden brown about 3 minutes per side.
5. Remove from griddle and drizzle with honey

Chocolate Muffins

Yield 12 muffins

Ingredients

1 ¼ cups non-fat vanilla flavored Greek yogurt

1 cup all-purpose flour

1 ¼ cups whole wheat flour

1 Tbsp. baking powder

¾  tsp. salt

½ tsp. baking soda

2/3 cup brown sugar

2 large egg

6 Tbsp. canola oil

1 Tbsp. vanilla extract

¼ cup dark chocolate chips

2 Tbsp. coarse brown sugar (such as sugar in the raw) for sprinkling

Preparation:

1. Preheat oven to 375°F
2. Coat a muffin pan with non-stick cooking spray or line with muffin cups.
3. In a large bowl, whisk together all purpose and whole wheat flours, baking powder, salt, and baking soda.
4. In a separate bowl, combine non-fat Greek yogurt, brown sugar, egg, oil,  vanilla extract and dark chocolate chips.
5. Fold the dry ingredients into the wet ingredients and combine until just mixed.
6. Spoon equal portions into the muffin pan and sprinkle with coarse brown sugar
7. Bake for 16-18 minutes or until muffins are golden and firm to the touch

Nutrition Per Serving:  238 Calories ; Fat 9 gm (Saturated 2 gm); Cholesterol 31 mg; Protein 6 gm; Sodium 345 mg; Fiber 1 gm; Carbohydrate 35 gm; 10% Calcium Weight Watchers Points 7

Baked Donut Muffins

Yield 12 servings

Ingredients:

2 cups all-purpose flour

2 tsp. baking powder

½ tsp. salt

¼ tsp. ground nutmeg

1 cup granulated sugar

2 large eggs

1 cup plain non-fat Greek yogurt

½ cup low-fat milk

2 Tbsp. unsalted butter, melted and cooled

1 tsp. vanilla extract

1 tsp. powdered sugar

Preparation:

1. Preheat oven to 350°F. Coat a muffin tin with non-stick cooking spray.
2. In a large bowl whisk together flour, baking powder, salt, nutmeg and sugar. In a medium bowl, beat the eggs, add the yogurt, milk, butter and vanilla. Fold the wet mixture into the dry mixture until combined.
3. Transfer batter to the prepared muffin tins, filling 2/3 full. Bake for 20 minutes until tops spring back to touch.
4. Allow to cool for 10 minutes before turning out. Dust with powdered sugar.

Oatmeal Raisin Bread

Yield 8 servings

Ingredients:

¼ cup plain non-fat Greek yogurt

2 Tbsp. honey

½ cup all-purpose flour

½ cup whole wheat flour

½ cup rolled oats

½ tsp. baking soda

½ tsp. ground cinnamon

¼ tsp. kosher salt

½ cup unsweetened applesauce

¼ cup packed brown sugar

2 Tbsp. canola oil

1 large egg

¼ tsp. vanilla extract

¼ cup raisins

½ cup pecans, coarsely chopped (optional)

Preparation:

1. Preheat oven to 350°F Coat a 9”x5” loaf pan with non-stick cooking spray.
2. In a large bowl combine both flours, oats, baking soda, cinnamon, and salt, whisk to combine. In a separate bowl whisk together, yogurt, honey, applesauce, brown sugar, oil, egg, and vanilla. Pour the wet mixture into the dry and stir to combine. Fold in raisins and pecans, if using.
3. Pour mixture into the loaf pan and bake for 50-60 minutes or until a cake tester, when inserted comes out clean. Remove from oven and allow to cool on a wire rack for 15 minutes before turning out.

Ranch Dip

Yield 10 servings

Ingredients:

2/3 cup non-fat plain Greek yogurt

1 1/3 cup low-fat buttermilk

2/3 cup non-fat sour cream

2 tsp. fresh chives, chopped

2 tsp. fresh dill, finely chopped

2 tsp. fresh parsley, finely chopped

1 tsp. onion powder

1 tsp. garlic powder

½ tsp. kosher salt

¼ tsp. fresh ground black pepper

Preparation:

1. In a medium bowl, combine yogurt, buttermilk and sour cream, stir until combined
2. Add remaining ingredients and combine.
3. Cover bowl with plastic wrap and refrigerate for at least 1 hour to allow flavors to blend.
4. Serve with fresh vegetables

Nutrition Per Serving:  44 Calories ; Fat 2 gm ( Saturated 1 gm);  Cholesterol 7 mg; Protein 3 gm;  Sodium 124 mg; Fiber 0 gm; Carbohydrate 3 gm; Weight Watchers Points 1

Hummus

Yield 8 servings 

Ingredients:

½ cup non-fat plain Greek yogurt

2 (15oz) cans chickpeas, drained and rinsed

Juice of 1 lemon

3 Tbsp. water

2 cloves of garlic

½ tsp. ground cumin

½ tsp. paprika

½ tsp. ground black pepper

1/8 tsp. kosher salt

Preparation:

1. Combine all ingredients in the bowl of a food processor and blend until smooth. Add more water if a smoother texture is desired.
2. Serve with fresh vegetables or pita chips

 Nutrition Per Serving:  125 Calories ; Fat 2 gm ( Saturated Fat 0 gm); Cholesterol 0 mg; Protein 7.5 gm; Sodium 12 mg; Fiber 5 gm; Carbohydrate 20 gm, Weight Watchers Points 3

Stuffed Shells

Yield 8 servings

Ingredients:

1 cup plain non-fat Greek yogurt

1 12oz package jumbo pasta shells

3 cups marinara sauce

1 cup part-skim ricotta cheese

2 cups shredded part-skim mozzarella cheese

¼ cup grated Parmesan cheese

½ cup fresh parsley, chopped

¼ cup chopped fresh basil

Preparation:

1. Cook pasta according to package directions, drain and set aside.
2. Pour 1 cup of marinara sauce into the bottom of a 9”x13” baking dish.
3. Combine yogurt, ricotta, 1 cup mozzarella, Parmesan, parsley and basil in a medium bowl.
4. Stuff each shell with ricotta mixture and place into baking dish.
5. Top with remaining sauce and mozzarella cheese.
6. Heat broiler on high, broil shells until heated through and cheese has melted about 6-8 minutes.
7. Remove from oven and serve

Smoked Gouda Mac & Cheese

Yield 8 servings 

Ingredients:

1 cup non-fat plain Greek yogurt

8oz whole grain macaroni

3 Tbsp. unsalted butter, divided

1 cup chopped onion

¼ cup all-purpose flour

1 ¾  cups low-fat milk

¼ tsp. fresh ground black pepper

2 cups shredded smoked Gouda cheese

1 cup shredded cheddar cheese

1 cup unseasoned breadcrumbs

Preparation:

1. Preheat oven to 375°F. Coat a 1 ½ qt. baking dish with non-stick cooking spray.
2. Melt 1 Tbsp. of butter and combine with the breadcrumbs in a small bowl, set aside
3. Cook macaroni according to package directions, drain and set aside
4. Melt the remaining butter in a large saucepan over medium heat. Whisk in the flour and cook for 2 minutes stirring constantly. Slowly whisk in the warm milk and continue whisking to prevent lumps cook for 3 minutes to allow the sauce to thicken. Turn off the heat and stir in both cheeses, add macaroni and yogurt. Transfer to the prepared baking dish, top with the breadcrumbs and bake for 25-30 minutes or until breadcrumbs are golden brown and the macaroni and cheese is bubbly. Allow to cool for 5 minutes before serving

Cranberry Apple Chicken Salad

Yield 8 servings

Ingredients:

2/3 cup plain non-fat Greek yogurt

2 Tbsp. Dijon mustard

1/8 tsp. fresh ground black pepper

1 Tbsp. fresh rosemary, minced

meat from 1 rotisserie chicken, skin removed

2/3 cup chopped celery

¼ cup dried cranberries

1 large apple, chopped (use favorite variety)

1 Tbsp. toasted slivered almonds (optional)

Preparation:

1. in a small bowl, whisk together yogurt, mustard, pepper and rosemary and set aside.
2. Place remaining ingredients into a large bowl, add yogurt mixture and stir to combine.
3. Cover with plastic wrap and place into the refrigerator to chill.
4. Serve on favorite bread or on top of a bed of mixed greens

Baked Fried Chicken

Yield 8 servings 

Ingredients:

1 cup plain non-fat Greek yogurt

1 Tbsp.  Dijon mustard

2 cloves of garlic, minced

½ tsp. kosher salt

1 tsp. fresh ground black pepper

4 chicken legs, skin removed

4 chicken thighs, skin removed

½ cup whole wheat flour

1 tsp. paprika

1 tsp. dried thyme

1 tsp. baking powder

1/8 tsp. kosher salt

½ tsp. fresh ground black pepper

Preparation:

1. In a large bowl combine the yogurt, mustard, garlic, salt and pepper.
2. Add chicken and stir to coat. Cover bowl with plastic wrap and marinate in the refrigerator for at least 4 hours up to over night.
3. Preheat oven to 425°F and line a rimmed baking sheet with foil and top with a wire baking wrack that has been coated with non-stick cooking spray.
4. In a large re-sealable plastic bag combine flour, paprika, thyme, baking powder, salt and pepper.
5. Remove chicken from marinade and place chicken into the flour mixture. Shake to coat.
6. Place chicken on wire rack and coat with non-stick cooking spray. Bake in oven for 50-60 minutes or until a thermometer registers a temperature of 160°F

Nutrition Per Serving: 166 Calories ; Fat 4 gm (Saturated Fat 1 gm);  Cholesterol 80 mg; Protein  23 gm; Sodium 228 mg; Fiber 0 gm; Carbohydrate 7 gm, Weight Watchers Points 4

White Bean and Chicken Chili

Yield 8 servings

Ingredients:

1 cup plain non-fat Greek yogurt

2 Tbsp. canola oil

1 medium onion, chopped

2 cloves of garlic, minced

1lb. boneless, skinless chicken breasts, quartered

1 tsp. ground cumin

1 tsp. oregano

1 tsp. kosher salt

½ tsp. fresh ground black pepper

¼ tsp. cayenne pepper

2 15.5oz cans cannellini beans, drained and well rinsed

1 4oz. can green chilies, drained and chopped

1 14.5 oz can low-sodium chicken broth

Preparation:

Heat oil in a large stock pot over medium heat. Add onions and cook until soft, about 5 minutes. Add garlic and cook for 30 seconds more. Add in chicken, cumin, oregano, salt, black pepper and cayenne. Cook, stirring often until the chicken is browned, about 8 minutes. Add in beans, chilies and broth, bring to a boil, cover and simmer for 30 minutes. Turn off heat, puree 1/3 of the soup with the yogurt in a blender or food processor. Pour pureed mixture back into the soup, heat and serve.

Strawberry Cheese Cake Bars

Yield 9 servings 

Ingredients:

1 cup non-fat strawberry flavored Greek yogurt

1 cup graham cracker crumbs

½ cup plus 2 Tbsp. granulated sugar, divided

4 Tbsp. unsalted butter melted

8oz. reduced fat cream cheese

3 large eggs

3 Tbsp. all-purpose flour

5 strawberries, halved

Preparation:

1. Preheat oven to 350°F. In a small bowl combine graham cracker crumbs 2 Tbsp. sugar and melted butter.
2. Coat an 8”x8” baking dish with non-stick cooking spray and press graham cracker mixture evenly into dish. Bake crust for 10 minutes.
3. To make the filling, combine all ingredients in the bowl of a food processor and blend until smooth. Pour mixture over graham cracker crust and bake for 30 minutes.
4. Remove and cool for on a wire rack for 30 minutes. Place into the refrigerator and chill for at least 4 hours.
5. To serve place a halved strawberry on each slice of cheesecake

Blue Smoothie

Yield 2 servings

Ingredients:
10oz. non-fat blueberry Greek yogurt

9oz. low calorie orange juice

½  banana, frozen

2 oz. frozen or fresh blueberries

Preparation:

1. Combine all ingredients in a blender or food processor, blend until fully combined.
2. Serve immediately.

Nutrition Per Serving: 130 Calories ; Fat 0 gm (Saturated Fat 0 gm); Cholesterol 0 mg;  Protein 13 gm; Sodium 57 mg; Fiber 1 gm; Carbohydrate 21 g; 12% Vitamin A; 75% Vitamin C; 17% Calcium; Weight Watchers Points 3;

Categories: Media, Recipes

Tags: Best Low Fat Recipes, Heart Healthy Recipes, How to swap Greek Yogurt, Top Greek Yogurt Recipes