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RECIPE: Greek Yogurt Dip & Sauce

We’ve given up trying to lose weight as a New Year’s resolution, so more than a decade ago, we decided we’d give up a different less-good-for-you food every year.

These included fried foods, drinks with sugar, pizza and whole milk. Instead of every day or every week, we have them four times a year or so (O.K., pizza is once a month).

One of these resolutions was to substitute 0% or 2% Greek yogurt for sour cream.

We eat a lot of crudités with dips, so it was a good reduction in fat and calories.
 
 
RECIPE: HERBED GREEK YOGURT DIP & SAUCE

This dip is very flexible.

  • Use whole milk yogurt for a thicker dip.
  • Turn it into a salad dressing by thinning with 1/4 to 1/3 cup milk or olive oil.
  • You can also use the thinned dressing as a marinade.
  • For more flavor, add two tablespoons of lemon juice and a clove of minced garlic.
  • Use it as a sauce on chicken, fish and lamb, and as a garnish on grains or cooked vegetables.
  •  
    Ingredients

  • 2 cups plain non-fat Greek yogurt
  • 1-1/2 tablespoons finely minced fresh parsley
  • 1-1/2 tablespoon minced fresh dill
  • 4 teaspoons apple cider vinegar
  • 1-1/2 teaspoons garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon sea salt or to taste
  • Freshly ground black pepper to taste
  •  
    For The Garnish

  • Extra virgin olive oil
  • Optional: cucumber slices
  •  
    To Serve

  • Crudités
  • Toasted pita wedges or pita chips
  •  
    Preparation

     


    [1] Herbed yogurt dip in a beautiful presentation from Elea Restaurant in New York City (photo © Elea).


    [2] Crudités. Perhaps you have some serving dishes that will make the presentation more dramatic, like this seafood tower (photo © Australian Asparagus Growers)?

     
    1. COMBINE the ingredients in a medium bowl. Taste and adjust the seasonings.

    2. COVER and chill for at 4 – 8 hours or preferably, overnight, to allow the flavors to blend.

    3. GARNISH with a drizzle of olive oil. We like the idea of crowning the dip with cucumber slices for an arresting presentation.

      




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