The Greek Yogurt Miracle Solution (4 page)

Serves 8

Hands-on Time: 20 minutes

Total Time: 40 minutes

One of the most popular, and fattiest, appetizers . . . and always the hit of the party. By swapping in non-fat Greek yogurt and using low-fat versions of other creamy ingredients, I've created a version that will fool even the toughest critics. Serve with crudités and Chili-Lime Baked Tortilla Chips (recipe follows).

2 cups shredded low-fat mozzarella cheese

1/2 cup freshly grated Parmesan cheese

3/4 cup non-fat plain Greek yogurt

1/4 cup low-fat mayonnaise

3/4 cup low-fat cream cheese, softened

1 tsp dried oregano

Pinch cayenne pepper

Pinch freshly ground black pepper

1 cup (about 1/2 10-oz block) chopped frozen spinach, thawed, drained and squeezed dry

1 can (15 oz/398 mL) artichoke hearts, drained and coarsely chopped

Reserve 1/3 cup mozzarella and 2 tbsp Parmesan. In a food processor, combine remaining mozzarella and Parmesan, yogurt, mayonnaise, cream cheese, oregano, cayenne and black pepper. Using a spatula, scrape cheese mixture into a large bowl. Stir in spinach and artichoke hearts.

Transfer dip to a shallow ovenproof baking dish, top with reserved cheeses, cover and refrigerate until needed. Will keep up to 3 days.

To serve, preheat oven to 400°F. Place dish on a baking sheet and heat in oven for 15 to 18 minutes, until hot and bubbling. Let rest at room temperature for 3 to 4 minutes before serving.

Per Serving

Before: 275 calories, 21 g total fat

Dish Do-Over: 201 calories, 12.9 g total fat

Nutritional information: 6.9 g saturated fat, 7.2 g carbohydrates, 1.6 g fibre, 1.5 g sugar, 15.3 g protein, 431 mg sodium, 38 mg cholesterol

Serves 8 (makes 160 chips)

Hands-on Time: 10 minutes

Total Time: 25 minutes

Regular tortilla chips can add hundreds of calories to a dish that's already a caloric nightmare. The trick to crispy perfection with these chips is that, instead of oil, I mist them with flavourful lime-water.

2 tbsp fresh lime juice

1 tsp chili powder

1 tsp sea salt

20 6-inch corn tortillas

Pour lime juice into a small spray bottle and fill with 1/2 cup water; set aside. Combine chili powder and salt; set aside.

Set racks in top and bottom thirds of oven and preheat to 350°F. Line two large baking sheets with parchment paper.

Stack tortillas and cut into 8 wedges. Arrange in a single layer on prepared baking sheets. Mist with lime water. Dust with chili salt and bake for 15 minutes or until golden and crispy, switching and rotating baking sheets halfway through. (If chips are baking unevenly, remove individual chips as they are ready.)

Remove from oven and allow to cool completely. Store at room temperature in a sealed container for up to 1 week.

Per Serving

Before: 300 calories, 16 g total fat

Dish Do-Over: 227 calories, 5 g total fat

Nutritional information: 1.3 g saturated fat, 35.5 g carbohydrates, 2.6 g fibre, 0.1 g sugar, 7.6 g protein, 1.3 mg sodium, 0 mg cholesterol

Serves 8

Hands-on Time: 35 minutes

Total Time: 50 minutes + 1 hour marinating time

Fried calamari is one of my favourite munchies, but like anything that takes a swim in hot oil, it's loaded with fat and calories. I've lightened things up by baking the calamari with a crunchy panko and corn-flour coating. Soaking the calamari in milk helps keep them tender.

1 lb calamari bodies, sliced into 1/4-inch-thick rings

2 1/2 cups 1% buttermilk or skim milk

3/4 cup whole-wheat or brown rice flour

1 cup non-fat plain Greek yogurt

1 garlic clove, minced

2 tbsp finely chopped fresh chives

2 tbsp Dijon mustard

2 tbsp fresh lemon juice

Freshly ground black pepper

3/4 cup egg whites (about 6 large)

1/4 tsp cayenne pepper

2 1/2 cups
Toasted Panko Bread Crumbs
(gluten-free, if desired)

1 1/2 cups corn flour

Sea salt

1 cup jarred all-natural tomato sauce

Place calamari in medium bowl. Pour 2 cups buttermilk over top, ensuring rings are submerged. Cover and refrigerate for at least 1 hour and up to 8 hours.

For yogurt aioli, in a small bowl, whisk together yogurt, garlic, chives, Dijon and lemon juice. Season with salt and pepper, cover and refrigerate.

In a medium bowl, whisk together egg whites, remaining 1/2 cup buttermilk and cayenne. Place panko in a shallow dish and mix with corn flour.

Preheat oven to 400°F. Line a large baking sheet with parchment paper or foil and place a baking rack on top. Spray rack with cooking spray.

Drain calamari through a sieve and pat dry with paper towel. Working with a few rings at a time, coat calamari in rice flour by dredging on a plate or shaking in a resealable bag, then shaking off any excess. Dip into egg wash and then into panko mixture, pressing to coat each ring inside and out. Arrange in a single layer on baking rack. Repeat until all rings are coated. Lightly mist rings with cooking spray.

Bake in centre of oven for 6 minutes. Carefully flip each ring over, mist again with cooking spray and continue to bake for another 6 minutes or until crispy. Season with salt. Serve with yogurt aioli and tomato sauce for dipping.

Per Serving

Before: 207 calories. 4.6 g total fat

Dish Do-Over: 329 calories, 3.9 g total fat

Nutritional information: 0.6 g saturated fat, 52.8 g carbohydrates, 3.2 g fibre, 21.6 g sugar, 19.8 g protein, 469 mg sodium, 31 mg cholesterol

Serves 16

Hands-on Time: 45 minutes

Total Time: 45 minutes

Oh, nacho dip! One of my biggest party pitfalls: totally addictive and loaded with fat. My lightened-up version uses non-fat Greek yogurt, low-fat cheeses and a non-fried bean purée . . .
o
lé
!

Olive Salsa

1/2 medium white onion, diced

1/2 red bell pepper, diced

1/2 green bell pepper, diced

1/3 cup jarred pickled jalapeño slices, drained and chopped

1 cup jarred sliced green pimento-stuffed olives, drained

1 cup jarred sliced black olives, drained

1/4 cup fresh lime juice

Black Bean Dip

2 cans (19 oz/540 mL) black beans, drained and rinsed

1/2 cup coarsely chopped fresh cilantro

1/4 cup fresh lime juice

3 tbsp olive oil

3 tbsp water

1 tbsp ground cumin

2 tsp chili powder

1/2 tsp cayenne pepper or a few dashes hot sauce

Sea salt and freshly ground black pepper

Greek Yogurt Purée

2 cups non-fat plain Greek yogurt

1 cup low-fat cream cheese, softened

Avocado Purée

2 ripe medium avocados, chopped

1 cup non-fat plain Greek yogurt

1/4 cup coarsely chopped fresh cilantro

3 tbsp fresh lime juice

Sea salt and freshly ground black pepper

Nachos

4 cups shredded low-fat aged cheddar and mozzarella cheese

4 cups jarred all-natural salsa

8 cups baked tortilla chips

Prepare olive salsa: In a medium bowl, mix together onions, bell peppers, jalapeño, green and black olives and lime juice. Cover and set aside.

Prepare black bean dip: In a food processor, purée black beans, cilantro, lime juice, oil, water, cumin, chili powder and cayenne until smooth, adding more water 1 tbsp at a time if needed. Season with salt and pepper, transfer to a bowl and cover.

Prepare Greek yogurt purée: Clean food processor, then add yogurt and cream cheese and purée until smooth. Transfer to a bowl and cover.

Prepare avocado purée: In food processor, pulse avocados, yogurt, cilantro and lime juice and until combined but still a bit chunky. Season with salt and pepper, transfer to a bowl and cover.

To build dip, reserve 1/2 cup each shredded cheese mixture and olive salsa. Spread half of yogurt purée into bottom of a large glass bowl or a 9- × 13-inch baking dish and smooth with a spatula. Using a slotted spoon to drain any liquid, top with half of olive salsa. Dollop half of jarred salsa on top of olives, then sprinkle with half of shredded cheeses. Dollop half of avocado purée on top, smoothing with a spatula into a thin layer. Top with half of black bean dip, smoothing with spatula. Repeat layers using remaining dip and purées. Top with reserved shredded cheese and olive salsa. Serve immediately with chips on the side, or cover and refrigerate for up to 4 hours.

Per Serving

Before: 490 calories, 36 g total fat

Dish Do-Over: 333 calories, 15.2 g total fat,

Nutritional information: 5.1 g saturated fat, 32.8 g carbohydrates, 8.1 g fibre, 4.9 g sugar, 19.3 g protein, 1128 mg sodium, 22 mg cholesterol

Serves 8

Hands-on Time: 20 minutes

Total Time: 35 minutes

When I was a kid, I often got up before my parents and made toast with melted cheese for myself for breakfast, a practice frowned upon by my mom. To this day, bread and any sort of cheese are my stranded-on-a-desert-island foods, but enjoyed in moderation, cheesy garlic bread is an irresistible possibility. Garlic bread is usually drenched in butter, the soft bread soaking it in like a sponge. Here, I use a whole-grain baguette and make a cheese spread with non-fat Greek yogurt and low-fat cheeses, to slather on the bread.

1 whole-wheat or gluten-free baguette

3 tbsp unsalted butter

4 garlic cloves, minced

2 green onions, minced

3/4 cup shredded low-fat aged cheddar cheese

3/4 cup shredded low-fat mozzarella cheese

1/3 cup non-fat plain Greek yogurt

1/4 cup freshly grated Parmesan cheese

1/2 tsp Italian herb seasoning

1/4 tsp cayenne pepper

Sea salt and freshly ground black pepper

Preheat oven to 400°F. Line a large baking sheet with parchment paper.

Slice baguette in half crosswise and then in half lengthwise.

In a small saucepan or non-stick skillet, melt butter over medium heat. Add garlic and cook, stirring constantly, until fragrant, about 2 minutes. Transfer to a large bowl and allow to cool to room temperature. Stir in green onions, cheddar, mozzarella, yogurt, Parmesan, Italian herbs and cayenne. Season with salt and pepper.

Spread mixture evenly over cut sides of bread and place on prepared baking sheet. Bake for 12 to 15 minutes, until cheese is golden brown and bubbling and edges of bread are golden brown.

Per Serving

Before: 402 calories, 22 g total fat

Dish Do-Over: 207 calories, 8.8 g total fat

Nutritional information: 5.1 g saturated fat, 22.7 g carbohydrates, 2.6 g fibre, 0.6 g sugar, 11 g protein, 386 mg sodium, 23 mg cholesterol