Low-cal sauces, dips & dressings; Diet strategy: lowfat yogurt is the secret ingredient in these weight-loss-friendly summer recipes

Shape, June, 2004 by Ramin Ganeshram

In a TV commercial that ran (and ran) about 20 years ago, an old man sat atop a mountain eating a cup of yogurt as his sheep grazed nearby. He tells the camera that he is 100 years old--a feat he credits to a lifetime of eating his favorite snack every day. While yogurt may not be the fountain of youth, it is exceptionally good for you. Just one cup of plain lowfat yogurt provides:

* 448 milligrams of bone-building calcium, almost half your recommended daily allowance (1,000 milligrams for women ages 19-50) and 150 milligrams more than the same amount of milk

* 13 percent of your RDA for magnesium, necessary for the proper functioning of your muscles and nervous system

* 12 grams of protein

* natural acidophilus cultures, aka the "friendly" bacteria that may boost immunity and help the body digest milk sugar (lactose). Not all yogurts contain these good bacteria: Look for a logo on the container or the words live active cultures in the ingredient list.

* 154 calories and just 2 grams of saturated fat, making it the perfect low-cal, lowfat substitute for sour cream, mayo (see "A Great Low-Calorie Spread" on page 200), heavy cream and even whipped cream in some recipes.

While Americans are most familiar with yogurt as a convenient snack, a light meal (when mixed with fruit and/or cereal) or a base for smoothies, Asians and Middle Easterners have long used yogurt in condiments, marinades, sauces and soups. Though you may not live to be 100 simply by eating yogurt, you will be pleasantly surprised by just how savory and versatile yogurt-based dishes can be--so much so, you may want to eat it every day.

Creamy Spinach Dip

Serves 4

Prep time: 12 minutes

1/2 cup chopped frozen spinach
  1 6-ounce container plain lowfat yogurt
1/4 teaspoon kosher salt
1/8 teaspoon black pepper
1/8 teaspoon garlic powder
1/2 teaspoon onion powder
1/8 teaspoon lemon juice
  2 teaspoons grated Parmesan cheese
  2 6-inch whole-wheat pitas, each cut into 4 triangular pieces
  1 cup baby carrots

Defrost spinach by placing it in the microwave for 2 minutes. Squeeze out excess water.

Place spinach in a large bowl and add yogurt. Mix well. Add salt, pepper, garlic powder, onion powder and lemon juice. Mix well. Add Parmesan cheese and stir. Serve as a dip with whole-wheat pita triangles and baby carrots.

Nutrition Score per serving (1/4 cup dip, 1/2 pita round and 6 baby carrots): 145 calories, 8% fat (1 g; <1 g saturated), 73% carbs (28 g), 19% protein (7 g), 180 mg calcium, 2 mg iron, 5 g fiber, 385 mg sodium.

Chicken Breast in Yogurt Marinade With Brown Rice

Serves 4

Prep time: 5 minutes

Cook time: 15-20 minutes

Note: If you have time, marinate the chicken in the yogurt sauce overnight in the refrigerator for maximum flavor.

  4 4-ounce boneless, skinless chicken breast halves
  Salt and pepper to taste
1/4 teaspoon ground cumin
  Cooking spray
  1 small yellow onion, peele and cut into 1-inch chunks
  1 6-ounce container plain lowfat yogurt
1/2 teaspoon ground turmeric
1/4 teaspoon cayenne pepper
1/4 teaspoon salt
1/2 teaspoon garlic powder
  3 tablespoons water
  1 cup instant brown rice
  1 cup lowfat, low-sodium chicken broth
  2 tablespoons slivered almonds
  1 tablespoon chopped fresh cilantro

Preheat over to 425[degrees] F. Season chicken breasts with salt and pepper, then rub them with cumin. Spray an overproof baking dish with cooking spray and place chicken in dish.

In a blender, combine onion, yogurt, turmeric, cayenne pepper, salt, garlic powder and water. Puree until smooth, about 45 seconds. Pour yogurt puree over chicken and turn pieces to coat. Place uncovered in preheated oven and cook for 15-20 minutes.

Meanwhile, prepare instant brown rice per package directions, using chicken broth instead of water. When rice is cooked, add slivered almonds and cilantro. Mix well.

Serve chicken with rice on the side. If desired, also serve Tomato-Onion Salad With Garlic-Mint Yogurt Sauce (see next recipe) on the side.

Nutrition Score per serving (1 chicken breast half, 6 tablespoons marinade and 1/2 cup rice): 363 calories, 15% fat (6 g; 1 g saturated), 47% carbs (43 g), 38% protein (34 g), 118 mg calcium, 2 mg iron, 2 g fiber, 219 mg sodium.

Tomato-Onion Salad With Garlic-Mint Yogurt Sauce

Serves 4

Prep time: 15 minutes

Sauce

  1 4-inch-long Kirby (aka pickle) seeded cucumber, peeled and shredded
    with a grater
  2 6-ounce containers of plain, lowfat yogurt
  2 teaspoons crushed jarred garlic or 2 fresh cloves, minced
1/4 teaspoon paprika
1/4 teaspoon black pepper
1/4 teaspoon kosher salt
  2 teaspoons dried mint

Salad

8 medium-sized beefsteak tomatoes, cut into 1/4-inch slices
1 medium-sized onion, cut into 1/4-inch slices and separated into rounds
Salt and pepper to taste

Squeeze excess water from shredded cucumber. Place cucumber in large bowl and add yogurt. Mix well with a fork. Add garlic, paprika, pepper and salt. Mix well again. Add mint and stir for 10 more seconds.

Arrange tomatoes and onions on a large platter, alternating tomato slices with onion rounds. Season with salt and pepper. Drizzle with yogurt sauce. (Serve with Chicken Breast in Yogurt Marinade With Brown Rice, if desired.)