Healthy Recipes with Greek Yogurt

Yogurt is now a respected recipe ingredient. A dish that incorporates a nutritious low or nonfat greek-style yogurt is especially desirable. In particular, it is a terrific source of high-quality protein: a benefit every vegetarian will appreciate. I am not a vegetarian, but I wanted to add a generous boost of protein to my diet; I found utilizing this type of yogurt in cooking an easy way to do so. Consider three trouble-free recipes that use healthy greek-style yogurt as the main ingredient.

Greek-Style Yogurt in Brief

Greek-style and regular yogurt are produced from milk that is fermented with live bacterial cultures. It is believed that live bacteria favorably aid in the process of digestive health; it just sounds unpleasant. Unlike regular yogurt, Greek-style yogurt is also strained: the result is a super thick yogurt with the consistency of sour cream.

Some store-bought brands of this yogurt comprise as much as 18 grams of protein per a six-ounce container. Of course, any yogurt will provide the body with essential calcium. Be sure to read the label: the carbohydrates in some yogurt are quite high.

1) Chicken with Greek-Style Yogurt

What You Will Need - Serves 4

1 cup plain greek-style yogurt (low/nonfat)

1 tablespoon lemon zest (finely grated)

1 ½ tablespoon lemon juice (fresh squeezed)

2 tablespoons fresh oregano (finely chopped)

1 garlic clove peeled and pressed

2 tablespoons fresh parsley (finely chopped)

¼ teaspoon salt (optional)

1/8 teaspoon black pepper (fresh ground)

4 skinless chicken breast halves (on the bone)

Cooking Directions

1) Preheat oven to 375 degrees.

2) In a bowl, mix the yogurt, lemon peel, lemon juice, parsley, oregano, garlic, salt, pepper.

3) Place chicken in a baking dish. Cover chicken with ¼ cup of yogurt spread.

4) Cook for 35 minutes.

5) Continue to cook under the broiler for another 5 minutes or until nicely browned.

6) Remove from oven. Spread the remaining yogurt sauce on the chicken. Serve immediately.

Note: Prepare this savory main dish the night before. Store chicken in the fridge in a covered container.

2) Honey Mint Greek-Style Yogurt Dip

What You Will Need - Makes 2 cups

2 cups greek-style plain yogurt (low or nonfat)

2 tablespoons fresh mint (finely chopped)

1 ¼ tablespoons pure honey

Directions

Add all ingredients to a medium mixing bowl. Gently whisk until completely blended. Cover and place in the fridge to chill for at least two hours.

Note: This sweet dip is not limited to fruit and veggies. Try a dollop on mashed potatoes, your favorite fish or spread a thin layer on a steaming ear of corn on the cob. Yummy!

3) Fresh Strawberry Greek-Style Yogurt

What You Will Need

16 oz. container greek-style plain yogurt (low/nonfat)

2 cups fresh strawberries (washed, stalks removed, quartered)

3 tablespoons sugar (can use substitute)

2 tablespoons water

½ teaspoon vanilla extract

Directions

1) In a bowl, combine quartered strawberries with 2 teaspoons of sugar and 2 tablespoons of water. Mix thoroughly, cover bowl, and put in the fridge overnight to macerate.

2) The next day, use a colander to strain liquid from strawberries. With a fork or small vegetable masher, mash strawberries.

3) In a bowl, combine greek-style yogurt, vanilla extract, and the remaining sugar. Add mashed strawberries, and gently mix until blended.

Note: You can up the ante on this delicious greek-style recipe with gads of goodies. Try adding crushed almonds, pistachios, or a pinch of whole-grain cereal. Any dried fruit or berries work, too: cranberries, cherries, or raisins.

Basically, anything in your kitchen cabinets can be added to this recipe. If you are counting calories, beware adding granola; some granola is fairly high in calories. Always read the label first.

Personal Experience

http://www.mediterrasian.com/delicious_recipes_fig_yogurt.htm

"Greek Style Yogurt Health Benefits," Livestrong.com