Recipe: Light Dairy Salad Dressing with 4 Variations

LIGHT DAIRY SALAD DRESSING

2 cup low-fat cottage cheese
1 cup plain nonfat yogurt
2 tsp. lemon juice

Place all ingredients in a food processor or blender and process until smooth, 1-2 minutes. Store, refrigerated, in a tightly closed container for up to one week. Serve plain or use to make a variation below.

Makes 3 cups

Per 1 tablespoon serving: 9 calories; 1 gram protein, 0 mg. cholesterol, 4 mg. sodium, 0 grams fiber, 0 grams fat, 1 gram carbs.

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FRENCH TWIST DRESSING

1 cup Light Dairy Dressing (from recipe above)
2 tbsp. Dijon mustard
2 tsp. chopped fresh tarragon (or 1 tsp. dried)
1 tsp. capers, rinsed and chopped
1/2 tsp. salt

In a small bowl, combine fresh Dairy Dressing, mustard, tarragon, capers and salt; mix well. Store refrigerated in a covered container for up to one week.

Makes 1 cup.

Per 1 tablespoon serving: 10 calories, 1 gram protein, 0 mg. cholesterol, 90 mg. sodium, 0 grams fiber, 0 grams fat, 1 gram carbs.

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TANGY MEDITERRANEAN DRESSING

1 cup Light Dairy Dressing (from recipe above)
2 tbsp. coarsely chopped green onions
1 tsp. coarsely chopped garlic
2 oz. feta cheese

Place all ingredients in a food processor or blender and pulse until the feta is the desired consistency; for a creamier-style dressing continue to process until smooth. To mix by hand, crumble the feta into a mixing bowl, add remaining ingredients and mix well. Store, refrigerated, in a covered container for up to one week. Makes 1 Cup.

Per 1 tablespoon serving: 15 calories, 1 gram protein, 5 mg. cholesterol, 35 mg. sodium, 0 grams fat, 0.5 grams fat, 1 gram carbs.

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TURKISH HONEY MINT DRESSING

1 cup Light Dairy Dressing (from recipe above)
2 tbsp. honey
1 tbsp. chopped mint

In a small bowl, combine Light Dairy dressing, honey and mint; mix well. Store, refrigerated in a covered container for up to one week.

Makes 1 cup

Per 1 tablespoon serving: 15 calories, 1 gram protein, 0 mg. cholesterol, 0 mg. sodium, 0 grams fiber, 0 grams fat, 2 grams carbs.

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SMOKY MEXICAN DRESSING

1 cup Light Dairy Dressing (from recipe above)
1 to 2 tsp. canned chipotle chilies in sauce (2 tsp. for spicier flavor)
2 tbsp. honey
1 tsp. chopped garlic
1/2 tsp. salt

Place all ingredients in a food processor or blender and process until smooth (or chop the chipotles very fine and mix all ingredients together by hand). Store, refrigerated, in a covered container for up to one week.

Makes 1 cup.

Per 1 tablespoon serving: 15 calories, 1 gram protein, 0 mg. cholesterol, 60 mg. sodium, 0 grams fiber, 0 grams fat, 2 grams carbs.

Source: The California Milk Advisory Board