The Greek Yogurt Miracle Solution (14 page)

Serves 4

Hands-on Time: 35 minutes

Total Time: 35 minutes

Huevos Rancheros are a perfect excuse to eat tacos for breakfast, but the regular version can weigh you down with sour cream, fried tortillas, refried beans and cheese. Here, the black beans are lightly sautéed and mashed, instead of being fried in lard, the tortillas are baked not fried, and I've swapped in a combo of egg whites and whole eggs for the scrambled eggs to easily cut a lot of fat.

4 6-inch corn tortillas

Pico de Gallo

2 Roma tomatoes, seeded and diced

1/4 white onion, diced

1/4 jalapeño pepper, seeded and diced

Juice of 1 lime

3 tbsp chopped fresh cilantro

Sea salt and freshly ground black pepper

Black Beans

1/2 medium red onion, diced

3/4 jalapeño pepper, seeded and diced

1 tsp chili powder

1/2 tsp ground cumin

1 cup black beans, drained and rinsed

1/4 cup jarred all-natural tomato sauce

1/4 cup water

Scrambled Eggs

1/2 medium red onion, diced

8 large egg whites

2 large eggs

3 tbsp 1% milk

Topping

1/2 cup shredded low-fat aged cheddar cheese

1/2 cup non-fat plain Greek yogurt

Prepare pico de gallo: In a medium bowl, mix together tomatoes, white onion, jalapeño, lime juice and cilantro. Season with salt and pepper.

Prepare black beans: Heat a large non-stick skillet over medium heat; mist with cooking spray. Add red onion and jalapeño and cook, stirring frequently, until softened, about 3 minutes. Add chili powder and cumin and cook, stirring constantly, until fragrant, about 1 minute.

Preheat oven to 400°F. Mist tortillas with cooking spray and arrange in a single layer on a baking sheet. Bake until just crispy, about 5 minutes. Keep warm.

Meanwhile, add beans, tomato sauce and water to pan with onion, stirring to incorporate. Cook, stirring frequently, until liquid is bubbling, about 2 minutes. Reduce heat to medium-low and coarsely mash beans using a wooden spoon or potato masher. Remove from heat and season with salt and pepper. Cover to keep warm.

Prepare scrambled eggs: Wipe skillet clean (or use a second skillet) and warm over medium heat; mist with cooking spray. Add red onion to pan and cook, stirring frequently, until softened, about 3 minutes. Meanwhile, in a medium bowl, whisk together egg whites, eggs and milk. Add to skillet and cook for about 2 minutes, until eggs are just set, scraping a spatula over bottom of pan so that large, soft curds form.

To serve, place 1 tortilla on each plate. Top with bean mixture, eggs, pico de gallo, cheddar and yogurt.

Per Serving

Before: 1110 calories, 65 g total fat

Dish Do-Over: 248 calories, 8.1 g total fat

Nutritional information: 3.9 g saturated fat, 23.5 g carbohydrates, 5.8 g fibre, 8.2 g sugar, 21 g protein, 409 mg sodium, 109 mg cholesterol

Serves 2

Hands-on Time: 25 minutes

Total Time: 40 minutes + 4 hours chilling time

As a kid, I always wanted a milkshake when we went out for dinner, but my savvy mom knew how much sugar and fat were in them, so it was a rare treat. Most low-fat milkshakes use frozen yogurt, which varies widely in fat, sugar and calories. I opt for non-fat Greek yogurt instead and freeze it in ice cube trays ahead of time. When you're craving the nostalgia of a thick creamy shake, this recipe's got you covered.

Vanilla

2 cups non-fat plain Greek yogurt

1 1/2 cups skim milk or unsweetened plain almond milk

1/3 cup honey or organic sugar

2 tsp pure vanilla extract

1/2 cup
Do-Over Whipped Cream

Freeze yogurt in ice cube trays until firm, about 4 hours or overnight.
[
Make-ahead:
Prepare up to 2 weeks in advance; store in a resealable freezer bag or container.]

In a blender, purée ingredients until smooth and thick. Pour into tall glasses and top with whipped cream.

Other Flavour Options:

Chocolate

Reduce vanilla to 1 tsp. Add 3 tbsp unsweetened cocoa powder. (Dutch-process is best.)

Strawberry

Reduce yogurt to 1 cup and vanilla to 1 tsp. Add 2 cups sliced fresh strawberries (about 10 medium).

Cookies 'n' Cream

Purée vanilla flavour ingredients until smooth, add 1/2 cup coarsely crumbled gluten-free chocolate vanilla crème sandwich cookies (about 4) and pulse to combine.

Vanilla Milkshake

Before: 650 calories, 27 g total fat

Dish Do-Over: 407 calories, 0.2 g total fat

Nutritional information: 0.2 g saturated fat, 70.8 g carbohydrates, 0.1 g fibre, 65.3 g sugar, 31.5 g protein, 177 mg sodium, 18 mg cholesterol

Chocolate Milkshake

Before: 730 calories, 27 g total fat

Dish Do-Over: 418 calories, 1.2 g total fat

Nutritional information: 0.9 g saturated fat, 75 g carbohydrates, 2.5 g fibre, 65.2 g sugar, 32.9 g protein, 179 mg sodium, 18 mg cholesterol

Strawberry Milkshake

Before: 750 calories, 27 g total fat

Dish Do-Over: 385 calories, 0.7 g total fat

Nutritional information: 0.3 g saturated fat, 77.7 g carbohydrates, 3.8 g fibre, 70.4 g sugar, 20.7 g protein, 137 mg sodium, 11 mg cholesterol

Cookies 'n' Cream Milkshake

Before: 690 calories, 33 g total fat

Dish Do-Over: 510 calories, 4.5 g total fat

Nutritional information: 2.4 g saturated fat, 88.1 g carbohydrates, 1 g fibre, 75 g sugar, 32.3 g protein, 255 mg sodium, 18 mg cholesterol

Serves 2

Hands-on Time: 10 minutes

Total Time: 10 minutes

My favourite beverage with spicy Indian food is a refreshing mango lassi, to balance out the intense layers of flavour from the fragrant spices. Instead of the traditional version with full-fat yogurt, refined white sugar and whole milk, my version stays just as creamy and sweet with non-fat Greek yogurt, skim milk and honey.

2 ripe large mangoes, peeled, pitted and diced, or 2 cups frozen mango chunks

1 1/2 cups ice cubes

1 cup non-fat plain Greek yogurt

1/2 cup skim milk

2 tbsp honey

1 tsp rose water (optional)

1/8 tsp ground cardamom (optional)

Pinch sea salt

In a blender, purée all ingredients until very smooth. Pour into glasses and serve immediately.

Per Serving

Before: 247 calories, 6.5 g total fat

Dish Do-Over: 290 calories, 0.6 g total fat

Nutritional information: 0.2 g saturated fat, 61.3 g carbohydrates, 3.8 g fibre, 54 g sugar, 15.1 g protein, 74 mg sodium, 8 mg cholesterol

Jo Lusted is a chef, recipe developer and host of the healthy cooking segment “Dish Do-Over” on CBC's
Steven and Chris
. She is the co-host of Cottage Life Television's
Compete to Eat
and a contributing editor and resident chef for
Clean Eating
magazine. An advocate of living a balanced, healthy lifestyle—which comes through in her unique, down-to-earth approach to cooking—Jo Lusted lives in Toronto.

The Greek Yogurt Miracle Solution

Copyright © 2014 by Joanne Lusted.
Photographs © 2014 by Mike McColl.

All rights reserved under all applicable International Copyright Conventions. By payment of the required fees, you have been granted the non-exclusive, non-transferable right to access and read the text of this e-book on-screen. No part of this text may be reproduced, transmitted, down-loaded, decompiled, reverse engineered, or stored in or introduced into any information storage and retrieval system, in any form or by any means, whether electronic or mechanical, now known or hereinafter invented, without the express written permission of the publisher.

Published by HarperCollins Publishers Ltd

This ebook consists of material first published in 2014 by HarperCollins Publishers Ltd in its print and EPub editions of
Dish Do-Over
by Jo Lusted.

EPUB Edition ISBN 9781443448864

“Dish Do-Over” is a trademark under license from the Canadian Broadcasting Corporation. All rights reserved.

Those who might be at risk from the effects of salmonella poisoning (the elderly, pregnant women, young children and those suffering from immune deficiency diseases)should consult their doctor with any concerns about eating raw eggs.

The recipes for Bacon Double-Cheeseburger Pizza, Butter Chicken, Chicken Fettuccine Alfredo, Chicken Nuggets with Honey Mustard Sauce, Macaroni & Cheese, Mixed Berry Cheesecake, and Spinach & Artichoke Dip with Chili-Lime Baked Tortilla Chips were featured on CBC's “Steven and Chris” and are reproduced with permission.

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