This recipe is for Crystal, who specifically requested a low-calorie salad dressing in a comment on my vacuum-pack giveaway last week. Like her, I also can get in a rut with salad dressing since I eat a jar of salad almost every day.
But making a low-calorie salad dressing more imaginative than a little bit of oil and vinegar/lemon juice is not all that easy.
Most published recipes for homemade dressing are HIGH in calories because they contain lots of oil. YIKES! While some types of oil are healthy in moderation, it’s easy to go overboard. (Speaking for myself here.)
Then I thought about nonfat Greek yogurt. It’s creamy. It’s low-calorie. It’s not as tart as regular yogurt . And I keep it in my refrigerator at all times. (I make my own but it’s certainly not necessary.)
This recipe for Creamy Yogurt Balsamic Dressing (yes, I know, I misspelled the label in the picture above) substitutes nonfat Greek yogurt for some of the oil which makes the calorie count more reasonable. My personal standard is 80 calories or below per serving. Incidentally, a serving is usually 2 tablespoons but always check if you are watching your calorie intake.
Sweet and sour is a good description for the honey/balsamic combination with subtle flavor notes from the soy sauce and Dijon mustard. Yogurt smooths out the flavors. It’s excellent with any kind of lettuce/fruit and/or nut combination. I love it with chicken and sliced oranges, or dried cranberries and almonds or dried blueberries and toasted pecans.
- ¼ cup balsamic vinegar
- 1 tablespoon light soy sauce
- 1½ tablespoon Dijon mustard
- 1½ tablespoon honey
- 3 tablespoons nonfat Greek yogurt (may substitute regular nonfat yogurt but finished product will be a little different)
- ½ tablespoon extra-virgin olive oil.
- Mix well. Store in refrigerator.