A collection of Rod's favorite recipes

Posts tagged ‘yogurt’

Fresh Asparagus Soup

Asparagus is one of my favorite vegetables. Inexpensive asparagus is one of the best things about February. This soup is extraordinary! Delicious.

Ingredients

  • 1 pound fresh asparagus
  • 3/4 cup chopped onion
  • 1/2 cup vegetable broth
  • 1 tablespoon butter
  • 2 tablespoons all-purpose flour
  • 1 teaspoon salt
  • 1 pinch ground black pepper
  • 1 1/4 cups vegetable broth
  • 1 cup soy milk
  • 1/2 cup yogurt
  • 1 teaspoon lemon juice
  • 1/4 cup grated Parmesan cheese

Directions

  1. Place asparagus and onion in a saucepan with 1/2 cup vegetable broth. Bring the broth to a boil, reduce heat and let simmer until the vegetables are tender.
  2. Reserve a few asparagus tips for garnish. Place remaining vegetable mixture in an electric blender and puree until smooth.
  3. Melt butter in the pan that was used for simmering the asparagus and onions. Stir while sprinkling flour, salt, and pepper into the butter. Do not let the flour brown. Allow the mixture to cook only 2 minutes. Stir in remaining 1 1/4 cups vegetable broth and increase the heat. Continue stirring until the mixture comes to a boil.
  4. Stir the vegetable puree and milk into the saucepan. Whisk yogurt into the mixture, followed by lemon juice. Stir until heated through, then ladle into bowls. Garnish with reserved asparagus tips. Sprinkle with Parmesan cheese if desired.

http://allrecipes.com/recipe/fresh-asparagus-soup/

Lemony Yogurt Marinated Chicken Kebabs

Serves 6

2 large lemons, washed
1 cup low-fat plain Greek yogurt
2 tablespoons finely minced shallots
Coarse or kosher salt and freshly ground black pepper to taste
3 tablespoons minced fresh oregano
3/4 teaspoon ground cumin
1 1/2 pounds boneless skinless thighs or breasts, cut into 1 1/2-inch cubes

1. Cut one lemon in half, and each half into 6 wedges. Then cut the wedges crosswise so that you have 24 small pieces of lemon. Pick out any pits. Zest the other lemon and squeeze and strain the juice; you should have about 1 1/2 tablespoons juice.

2. In a medium-sized bowl, combine the yogurt, shallots, salt and pepper, and the lemon zest and juice. Transfer half the marinade into another medium-sized bowl. Add the oregano and cumin to one half of the marinade and stir to combine.

3. Place half of the chicken cubes into each of the bowls. Stir to coat the chicken well. Cover and marinate in the fridge for one hour.

4. Meanwhile, soak 6 12-inch wooden skewers in water to cover for at least 30 minutes, to prevent them from burning on the grill.

5. Skewer the more seasoned chicken, alternating two pieces of chicken with one piece of lemon, using 6 pieces of chicken and 3 pieces of lemon total on each skewer, using 3 of the 6 skewers. Skewer the plainly marinated chicken on the remaining skewers, adding the lemon wedges in the same fashion if desired, or skipping the lemon if you feel like that will be too much citrus for the kids.

6. Preheat the grill to medium (see Note below). Grill the kebabs for 4 minutes, covered, until browned on the bottom, then turn, and grill, covered, for about 4 minutes more for breasts, 6 more minutes for thighs. Cut into a piece to see if it is cooked thoroughly. Serve with the optional Tzatziki (below), and couscous, rice or orzo, if desired. You can eat the lemons, which caramelize during cooking, or not, as you like.

Tzatziki
If you salt the cumbers, the dip can be made up to 6 hours ahead — give it a stir before serving. If you skip the salting/squeezing step, the dip should be used within an hour or so. Either way, tuck it in the fridge.

1 large cucumber, peeled, seeded and coarsely grated
1 teaspoon coarse or kosher salt, plus more to taste if necessary
1 1/3 cups low-fat plain Greek yogurt
2 garlic cloves, finely minced
2 tablespoons chopped fresh mint
2 teaspoons extra virgin olive oil
2 teaspoons red wine vinegar

1. Put the grated cucumber in a colander and sprinkle with a generous teaspoon of coarse or kosher salt. Let sit for 15 minutes, then rinse the cucumber with cold water and squeeze it as dry as possible using your hands.

2. Put the grated cucumber in a bowl, Add the yogurt and stir to blend. Add the garlic, mint, olive oil, and vinegar and mix well. Cover with plastic wrap and refrigerate until needed.

Note: If you don’t have access to a grill, these can certainly be broiled.

Read more: http://www.kitchendaily.com/2011/08/05/katie-workmans-fork-in-the-road-recipe-marinated-chicken-kebab/#ixzz1UxOQUO1d

Pesto with Yogurt

This recipe from Gourmet magazine is published on Epicurious.com. It is obviously not one of the weight-loss recipes, but I  thought it was a wonderful concept. I will be modifying it to reduce the calories using the techniques from FatFreeVegan which eliminate the cheese and the oil.

Remarks from the recipe originator – “Mix fresh pesto with yogurt, and the pesto will not turn brown over time as it ordinarily does.  I have kept leftover pesto mixed with yogurt in the refrigerator for several days with no discernible change in color or flavor. The proportion can vary — as little as one part yogurt to eight parts pesto, or as much as you like for flavor.”

  • 2 garlic cloves
  • 1/2 teaspoon salt
  • 2 cups packed fresh basil leaves
  • 1/2 cup walnuts
  • 1/3 cup freshly grated Parmesan
  • 1/2 cup extra-virgin olive oil
  • 1/4 cup plain yogurt

Mince garlic and mash to a paste with salt. In a food processor purée garlic paste, basil, walnuts, Parmesan, and oil until smooth. Add yogurt and combine well. Pesto keeps, its surface covered with plastic wrap, chilled, 5 days.

Saturday Morning… I go away with my friend

Well, we actually just take some quality time together, part of which is some yummy break from our dietary regimen. This is one of our favorite Saturday morning dishes – Blueberry Coffeecake!
I got the recipe from Fitsugar.com who in turn got it from Whole Foods Market

Blueberry Coffee Cake

Nonstick cooking spray
2 tablespoons plus 1 cup whole wheat pastry flour, divided
1/4 cup light brown sugar or sucanat
2 tablespoons butter, cut into small pieces
1/2 teaspoon ground cinnamon
1/4 teaspoon ground cardamom (optional)
1/2 cup all-purpose flour
1/4 cup sugar
2 teaspoons baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1 cup nonfat plain yogurt
1 teaspoon vanilla extract
2 eggs
2 cups fresh or frozen, thawed and drained blueberries, divided
1/3 cup sliced almonds

Directions

  1. Preheat oven to 350°F. Grease a 9-inch round cake pan with cooking spray; set aside.
  2. Put 2 tablespoons of the whole wheat pastry flour, sugar, butter, cinnamon and cardamom in a small bowl and mix together with a fork or your fingers until well combined and mixture is in large clumps; set streusel aside.
  3. Put remaining 1 cup whole wheat pastry flour, all-purpose flour, sugar, baking powder, baking soda and salt in a large bowl and stir to combine; set aside.
  4. In a medium bowl, whisk together yogurt, vanilla and eggs then pour into bowl with dry ingredients and stir until combined.
  5. Gently fold in 1 cup of the blueberries.
  6. Spoon batter into prepared pan and sprinkle reserved streusel over the top. Scatter remaining 1 cup blueberries over the streusel then top with almonds.
  7. Bake until a toothpick inserted in the center cake comes out clean, 30 to 40 minutes. Once cooled, loosen edges of cake and transfer to a plate. Cut into slices and serve.

Serves 12 (Don’t believe it!) Yes, I do use butter; I do not believe in using margarine. Haven’t tried the newer ‘heart-healthy’ butter replacements, so I can’t say.
Per serving (about 3oz/81g-wt.): 150 calories (40 from fat), 4 g total fat, 1.5 g saturated fat, 40 mg cholesterol, 210 mg sodium, 23 g total carbohydrate (3 g dietary fiber, 9 g sugar), 5 g protein