Losing weight and keeping it off means making healthier nutritional choices. It doesn’t mean you have to give up all of your favorite dishes – but learning how to make leaner versions of the things you love can help you make healthy eating and maintaining your ideal weight lifelong practices. The trick is to find clever substitutions for high calorie, high fat ingredients.
One of the handiest substitutions you can make is using Greek yogurt to replace various cheeses, heavy cream, and other high fat, high calorie ingredients. Fortunately, Greek yogurt is quite easy to make at home, and doing so is a great way to save money on your grocery bill. All you need to buy is an 8 ounce carton of nonfat yogurt and some coffee filters, if you don’t have any. You can use plain yogurt for most dishes, but if you’re planning to use your yogurt in something sweet, consider using nonfat vanilla yogurt. Simply line a colander with the coffee filters, and place it over a bowl, which will catch the fluid that drains away from the yogurt. Empty the carton of yogurt into the lined colander, cover the colander with plastic wrap, and place it in the fridge to drain for about 24 hours. If you keep the container the yogurt came in, you’ll have something to store your Greek yogurt when it’s ready.
Almost everyone loves a rich, creamy Alfredo sauce, but who loves all the fat and calories a traditional Alfredo contains? Fortunately, Greek yogurt can be used in place of heavy cream to make a healthier, lower fat, low sodium, lower calorie Alfredo sauce. This is a versatile sauce, and can be served over any type of pasta, and you can add cooked broccoli, mushrooms, or any type of veggies you like before tossing the sauce with pasta.
Skinny Greek Yogurt Alfredo
1 tablespoon butter
1 teaspoon olive oil
1 clove garlic, finely chopped
2 teaspoons cornstarch
3/4 cup fat free, sodium free chicken bouillon, prepared according to package instructions
3/4 cup Parmigiano-Reggiano cheese, grated
3/4 cup Greek yogurt
Salt substitute, freshly ground black pepper
Place the butter and olive oil in a large pan over medium heat. Stir to allow the butter to melt. dd the garlic and continue to stir.
In a small bowl, whisk the prepared bouillon and cornstarch together. Pour the mixture into the saute pan, raise the heat to medium high, and bring the sauce to a simmer, stirring frequently. Whisk in the cheese until it melts. Remove the pan from heat and whisk in the yogurt until the sauce is smooth.