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Yogurt: not just a snack.

Nutritionists and doctors are only beginning to investigate yogurt, but already many are singing its praises as a healthful alternative to items like mayonnaise and sour cream.

Although yogurt is most familiar as a snack, it also can provide a low-calorie, low-fat and low-cholesterol alternative in recipes calling for mayonnaise and sour cream. Yogurt also can help reduce the risk of osteoporosis, and researchers are investigating the cultured milk's effect on reducing the risk of other debilitating illnesses.

Also, because yogurt contains hundreds of millions of bacteria that create an enzyme breaking down its milk sugar content, those with lactose intolerance might be able to eat yogurt even though it contains milk.

One cup of plain, low-fat yogurt can provide a nutritional bounty, offering 12 grams of protein, 16 grams of carbohydrates, 531 milligrams of potassium, and 415 milligrams of calcium. If fruit or other flavoring is added, these numbers will vary.

That one cup also contains only 145 calories, 4 grams of fat, and 15 milligrams of cholesterol. By comparison, one cup of sour cream has 415 calories, 40 grams of fat, and 80 milligrams of cholesterol. The numbers increase to 1,585 calories, 176 grams of fat, and 130 milligrams of cholesterol for one cup of mayonnaise.

And unlike other foods, the bacteria in yogurt is a positive rather than negative force. One gram of yogurt contains about 100 million bacteria that multiply in the large intestine and keep out harmful bacteria during the digestive process.

The concept of yogurt as an ingredient in dinners, soups, and salads might seem strange, but it can add a healthful, interesting twist to meals.

Shrimp Chowder (Makes 8 servings)

1 cup peeled, diced potatoes

1 cup chopped celery

1/2 cup chopped green pepper

1/2 cup chopped leek

1/2 cup chopped carrot

1 cup clam juice

1 cup chicken broth

2 tablespoons tomato paste

1/2 tablespoon basil

1/4 teaspoon thyme

1/4 teaspoon pepper

1 1/2 cups low-fat plain yogurt, at room temperature

2 tablespoons flour

1 thawed package (10 oz.) of frozen large cooked, peeled, and deveined shrimp

Combine potatoes, celery, green pepper, leek, carrots, clam juice and broth in 4-quart Dutch oven. Bring to boiling. Cover and simmer until vegetables are tender; about 15 minutes. Place half of vegetable-liquid mixture in work bowl of food processor or blender. Cover and process until pureed. Blend in tomato paste and seasonings. Combine yogurt and flour. Stir small amount of pureed mixture into yogurt.

Combine yogurt mixture with remaining vegetable-liquid mixture. Stir in remaining pureed mixture and shrimp. Heat through, but do not boil. Serve with oyster crackers.

Lamb with Yogurt-Sauced Rice Pilaf (Makes 4 servings)

1 pound boneless lamb, cut into 1 1/2" cubes

3 tablespoons melted margarine

1/2 teaspoon marjoram

1 1/3 CUPS Plain low-fat yogurt, room temperature

1/3 cup toasted slivered almonds

1-2 teaspoons curry powder

1/2 teaspoon salt

2 cups hot cooked rice

Brush lamb cubes with butter; sprinkle with marjoram. Broil 4 inches from heat source until desired doneness, turning cubes occasionally. Combine yogurt, almonds, curry, and salt. Portion rice onto serving plates; top with lamb cubes. Spoon yogurt sauce over all.

Honey Oat Bran Muffins (Makes 12 medium muffins)

2 cups oat bran

1/4 cup packed dark brown sugar

1 tablespoon baking powder

1/2 teaspoon baking soda

1 cup plain low-fat yogurt

2 egg whites, slightly beaten

1/4 cup honey

2 tablespoons vegetable oil

1/3 cup raisins

1/3 cup chopped walnuts

Heat oven to 425 degrees F. Line 12 muffin cups with paper liners. In a large bowl, mix oat bran, sugar, baking powder, and baking soda. Add yogurt, egg whites, honey, and oil. Stir gently just until ingredients are moistened. Stir in raisins and nuts.

Spoon batter into muffin cups. Bake 14-16 minutes, until golden brown. Turn out of pan onto a wire rack to cool.

Pasta Salad with Parmesan Yogurt Dressing (Makes 4 servings)

8 ounces uncooked rotini

1 1/2 cups plain low-fat yogurt

1 cup cubed cooked chicken

1 cup sliced carrots

1 cup thin strips green bell pepper

1 cup broccoli florets

1 cup halved cherry tomatoes

1/2 cup grated Parmesan cheese

1 tablespoon chopped fresh parsley

1/4 teaspoon salt

Dash of pepper

Cook rotini according to package directions; rinse in cold water and drain well. Put in a large bowl. Add remaining ingredients and toss well until mixed. Serve at once or cover and chill until ready to serve.

Spicy Lemon Yogurt Chicken (Makes 4 servings)

1 container (8 oz.) lemon low-fat yogurt

1 teaspoon ground ginger

1/2 teaspoon paprika

1/4 teaspoon garlic powder

1/4 teaspoon coriander

2 whole chicken breasts, split

Combine yogurt and spices. Place chicken and yogurt in 2-quart rectangular baking dish. Cover and refrigerate 8 hours or overnight; spoon yogurt over chicken occasionally.

Preheat oven to 375 degrees F. Bake 40 to 45 minutes or until chicken is tender; baste frequently.

Yogurt and Spinach Stuffed Shells (Makes 6 servings)

18 jumbo pasta shells (about 1/2 of a 16 oz. package)

1 package (10 oz.) frozen chopped spinach, thawed, and squeezed dry

1 cup plain low-fat yogurt

1 cup part-skim Ricotta cheese

1/2 cup chopped onion

2 egg whites, slightly beaten

1 tablespoon chopped fresh parsley

1 clove garlic, crushed

1/4 teaspoon freshly ground pepper

1/8 teaspoon ground nutmeg

2 cups meatless spaghetti sauce

1/4 cup shredded part-skim Mozzarella cheese

2 tablespoons grated parmesan cheese

Cook shells according to package directions; rinse, drain well, and cool. Heat oven to 350 degrees F. In a large bowl, combine spinach, yogurt, ricotta, onion, eggs, parsley, garlic, pepper, and nutmeg. Spread 1 cup of the spaghetti sauce in bottom of a 13" x 9" shallow baking dish.

Fill each cooked shell with about 1 1/2 tablespoons spinach- yogurt filling. Arrange in a single layer on spaghetti sauce in baking dish. Spoon remaining sauce over filled shells. Sprinkle with mozzarella and Parmesan cheese. Loosely cover with foil. Bake 30 minutes, until filling begins to bubble.

Old Fashioned Potato Salad (Makes 8 cups)

1 cup low-fat yogurt

1 cup each: chopped green pepper, chopped celery

3/4 cup shredded carrot

1/2 cup pickle relish

1/4 cup each: chopped red pepper, sliced green onion

2 teaspoons prepared mustard

1/2 teaspoon salt

1/4 teaspoon pepper

4 cups (about 6 medium) unpeeled diced cooked potatoes, chilled

Fresh parsley, if desired

Combine sour cream, green pepper, celery, carrot, pickle relish, red pepper, onion, mustard, salt and pepper in a large bowl; mix well. Add eggs and potatoes; toss gently. Refrigerate, covered, 2-3 hours to allow flavors to blend. Garnish with parsley. Serve.

Chicken Tandoor-Style (Makes 4 servings)

1 3-pound cut-up frying chicken

2 containers (8 oz. each) plain, low-fat yogurt

2 teaspoons curry powder

1/8 to 1/4 teaspoon cayenne pepper

2 cups hot cooked rice

Place chicken in heat-proof shallow glass or enamel dish. Combine yogurt, curry powder, and cayenne; spread chicken, turning to coat evenly. Refrigerate, covered, 8 hours or overnight. Preheat oven to 375 degrees F. Bake chicken in yogurt sauce, uncovered, 50 to 55 minutes, or until tender. Baste frequently. Serve with hot cooked rice. Spoon sauce over chicken and rice.

Rotini in Spicy Raita (Makes 8 servings)

1/2 pound rotini or other dried pasta

1 1/3 cups plain low-fat yogurt

1 large cucumber, peeled, seeded, and finely chopped (about 1 1/2 cups)

1/6 cup chopped red onion

1/4 cup minced fresh parsley

1 tablespoon white wine vinegar

1 large tomato, seeded and chopped

1 teaspoon ground cumin

3/4 teaspoon salt

1/4 to 1/2 teaspoon crushed, dried red pepper

1/4 teaspoon pepper

1 large cloved garlic, minced

Cook pasta in boiling water until just tender. Drain immediately and rinse under cold water until pasta is room temperature; drain. Combine remaining ingredients in large bowl. Add pasta, tossing to coat evenly. Chill, covered, 2 to 3 hours to allow flavors to blend.

Mixed Fruit Breakfast Drink (Makes 3 servings)

2 containers (8 ounces each) strawberry-banana yogurt

1/3 cup cold skim milk

3 tablespoons honey

2 tablespoons frozen orange juice concentrate

2 ice cubes

Place ingredients in blender container; cover. Blend until smooth and frothy. Serve immediately in tall chilled glasses.
COPYRIGHT 1991 Saturday Evening Post Society
No portion of this article can be reproduced without the express written permission from the copyright holder.
Copyright 1991 Gale, Cengage Learning. All rights reserved.

Article Details
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Title Annotation:recipes
Author:Rydell, Wilbur
Publication:Saturday Evening Post
Date:Jan 1, 1991
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