Recipe: Dijon-Style Dressing, Tangy Pan-Asian Dressing, Mystery Dressing - Article: Spicing Up Your Salads
Salads - Salad DressingsSPICING UP YOUR SALADS
Source: the American Institute for Cancer Research
Every dieter knows salads are good for you. But they can get boring with the same old ingredients and the same old dressings.
Flavorful, low-calorie dressings can make salads appealing again. With herbs and spices, intensely-flavored dressings can even increase a salad's nutritional profile.
Herbs such as basil, mint and cilantro can bring a depth of flavor as well as health protection. Herbs contain phytochemicals - the natural substances found in vegetables, fruits, whole grains and beans - that have been shown to protect against many chronic diseases as well as fight cancer.
The following low-calorie, low-fat dressings will enhance the taste and the health benefits of any salad and, because their flavors are so intense, you won't need to use as much as you do with blander dressings. The third dressing contains an ingredient that has a rich flavor but somewhat off-putting name - don't reveal the secret and it will remain a virtual mystery.
DIJON-STYLE DRESSING
3 Tbsp. Dijon mustard
1 Tbsp. white wine vinegar
1 Tbsp. extra virgin olive oil
2 Tbsp. chopped fresh basil (2 tsp. dried)
1 Tbsp. chopped fresh parsley
2 to 3 Tbsp. half-and-half cream (or non-fat dairy cream)
Combine all ingredients in a blender except cream and mix until well combined and smooth. Gradually add enough of the cream to balance the taste of the vinegar.
Makes 1/3 cup
Per serving: 43 calories, 4 g. total fat (less than 1 g. saturated fat), 1 g. carbohydrate, less than 1 g. protein, 0 g. dietary fiber, 230 mg. sodium.
TANGY PAN-ASIAN DRESSING
3 1/2 Tbsp. fresh lime juice
3 Tbsp. Hoisin sauce
1/4 cup finely minced fresh cilantro or chives
2 Tbsp. finely-minced fresh mint
1/2 Tbsp. peanut butter or reduced-fat version
Using a whisk and bowl or a blender, combine all ingredients until well combined and smooth.
Makes scant 1/2 cup
Per serving: 22 calories, less than 1 g. fat (0 g. saturated fat), 4 g. carbohydrate, less than 1 g. protein, 0 g. dietary fiber, 103 mg. sodium.
MYSTERY DRESSING
1/4 cup peanut or canola oil
1 garlic clove, finely minced
2 Tbsp. fresh lime or lemon juice
1 small shallot or white part of scallion, finely minced
1 Tbsp. Asian fish sauce*
3 Tbsp. finely-minced fresh mint leaves
2 Tbsp. finely-minced fresh basil leaves
2 tsp. sugar
Using a whisk and bowl or a blender, combine all ingredients until well combined and smooth.
*Asian fish sauce is found in the Asian or specialty foods section of most supermarkets and is often labeled "Thai fish sauce" or "nam pla." The Vietnamese version, called "nuoc mam," is also suitable. Fish sauce is different from the thin table sauce usually offered at Thai and Vietnamese restaurants, called "nuoc cham" which contains garlic, dried chile, sugar, lime or lemon juice and rice vinegar, plus fish sauce.
Makes scant 3/4 cup.
Per serving: 45 calories, 5 g. fat (less than 1 g. saturated fat), 1 g. carbohydrate, 0 g. protein, 0 g. dietary fiber, 109 mg. sodium.
Source: the American Institute for Cancer Research
Every dieter knows salads are good for you. But they can get boring with the same old ingredients and the same old dressings.
Flavorful, low-calorie dressings can make salads appealing again. With herbs and spices, intensely-flavored dressings can even increase a salad's nutritional profile.
Herbs such as basil, mint and cilantro can bring a depth of flavor as well as health protection. Herbs contain phytochemicals - the natural substances found in vegetables, fruits, whole grains and beans - that have been shown to protect against many chronic diseases as well as fight cancer.
The following low-calorie, low-fat dressings will enhance the taste and the health benefits of any salad and, because their flavors are so intense, you won't need to use as much as you do with blander dressings. The third dressing contains an ingredient that has a rich flavor but somewhat off-putting name - don't reveal the secret and it will remain a virtual mystery.
DIJON-STYLE DRESSING
3 Tbsp. Dijon mustard
1 Tbsp. white wine vinegar
1 Tbsp. extra virgin olive oil
2 Tbsp. chopped fresh basil (2 tsp. dried)
1 Tbsp. chopped fresh parsley
2 to 3 Tbsp. half-and-half cream (or non-fat dairy cream)
Combine all ingredients in a blender except cream and mix until well combined and smooth. Gradually add enough of the cream to balance the taste of the vinegar.
Makes 1/3 cup
Per serving: 43 calories, 4 g. total fat (less than 1 g. saturated fat), 1 g. carbohydrate, less than 1 g. protein, 0 g. dietary fiber, 230 mg. sodium.
TANGY PAN-ASIAN DRESSING
3 1/2 Tbsp. fresh lime juice
3 Tbsp. Hoisin sauce
1/4 cup finely minced fresh cilantro or chives
2 Tbsp. finely-minced fresh mint
1/2 Tbsp. peanut butter or reduced-fat version
Using a whisk and bowl or a blender, combine all ingredients until well combined and smooth.
Makes scant 1/2 cup
Per serving: 22 calories, less than 1 g. fat (0 g. saturated fat), 4 g. carbohydrate, less than 1 g. protein, 0 g. dietary fiber, 103 mg. sodium.
MYSTERY DRESSING
1/4 cup peanut or canola oil
1 garlic clove, finely minced
2 Tbsp. fresh lime or lemon juice
1 small shallot or white part of scallion, finely minced
1 Tbsp. Asian fish sauce*
3 Tbsp. finely-minced fresh mint leaves
2 Tbsp. finely-minced fresh basil leaves
2 tsp. sugar
Using a whisk and bowl or a blender, combine all ingredients until well combined and smooth.
*Asian fish sauce is found in the Asian or specialty foods section of most supermarkets and is often labeled "Thai fish sauce" or "nam pla." The Vietnamese version, called "nuoc mam," is also suitable. Fish sauce is different from the thin table sauce usually offered at Thai and Vietnamese restaurants, called "nuoc cham" which contains garlic, dried chile, sugar, lime or lemon juice and rice vinegar, plus fish sauce.
Makes scant 3/4 cup.
Per serving: 45 calories, 5 g. fat (less than 1 g. saturated fat), 1 g. carbohydrate, 0 g. protein, 0 g. dietary fiber, 109 mg. sodium.
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