Recipe: Low Fat Salad Dressings: Creamy Basil Dressing, Thousand Island Dressing, Pepper Ranch Dressing

Low Fat Salad Dressings
From: the American Institute for Cancer Research

There are plenty of ways to get lots of flavor in a dressing without a lot of fat. Olive oil is fine for a base when used in moderate amounts. Other bases, though, like a fruit or vegetable juice, can replace the oil in many vinaigrette recipes. Even creamy dressings don't have to be heavy and fat-laden. They can be lightened up with non- or low-fat buttermilk, yogurt, or sour cream. Here's a trio of healthful dressings that are simply made and simply delicious.

Creamy Basil Dressing

1/2 cup low-fat plain yogurt
3 Tbsp. low-fat cottage cheese
2 Tbsp. finely-minced fresh basil
1 tsp. granulated sugar, or to taste
1 Tbsp. freshly-squeezed lemon juice
Salt and freshly ground black pepper, to taste

Place all ingredients except salt and pepper into blender and pure until smooth. If dressing seems too tangy, adjust by adding slightly more sugar. Add salt and pepper to taste.

Makes a scant 1/2 cup.

Per 2-tablespoon serving: 34 calories, less than 1 g. total fat (less than 1 g. saturated fat), 4 g. carbohydrate, 3 g. protein, 0 g. dietary fiber, 68 mg. sodium.

Thousand Island Dressing

1/3 cup low-fat or nonfat mayonnaise
2 Tbsp. ketchup or chili sauce
2 Tbsp. freshly-squeezed lemon juice
2 Tbsp. bottled pimento, drained
1 green onion, finely minced
1 Tbsp. sweet pickle relish, finely diced
1 Tbsp. finely-minced flat-leaf parsley
Salt and freshly ground black pepper, to taste

In a blender, place all ingredients except salt and pepper and blend briefly until almost completely smooth. (Dressing should have some texture.) Add salt and pepper to taste.

Makes about 1 cup.

Per 2-tablespoon serving: 25 calories, less than 1 g. total fat (0 g. saturated fat), 5 g. carbohydrate, 0 g. protein, 0 g. dietary fiber, 153 mg. sodium.

Pepper Ranch Dressing

3/4 cup low- or non-fat fat buttermilk
1/4 cup non-fat mayonnaise
2 Tbsp. non-fat sour cream
1 tsp. (or more, to taste) freshly ground black pepper
2 tsp. cider vinegar
1 tsp. dry mustard
1 clove garlic, finely minced
1/2 tsp. sugar
Salt, to taste

In blender, puree all ingredients except salt. Add salt to taste.

Makes about 1 cup.

Per 2-tablespoon serving: 19 calories, less than 1 g. total fat (0 g. saturated fat), 3 g. carbohydrate, 1 g. protein, 0 g. dietary fiber, 89 mg. sodium.