Recipes: Recipes with Yogurt

the recipes

march 2000

Recipes with Yogurt

Banana Yogurt Pancakes

(makes 18 pancakes)

These pancakes are tender and tasty, sure to be a hit with the children. You can serve them with sugar free syrup, or better yet, sautéed fresh berries or other favorite fruit. Just make sure to count all of your carbohydrates. Add coffee, tea, or skim milk and you have very special breakfast to wake up lazy morning appetites..

2	cups (280 g) unbleached all-purpose flour, sifted
1	packet sugar substitute
1	tablespoon (15 g) baking soda
8	ounces (240 ml) fat free plain yogurt
1	large very ripe banana, mashed
1/2	cup (240 ml) skim milk
1/2	tablespoon (7.5 ml) canola oil
1	teaspoon (5 ml) vanilla extract
4	egg whites, beaten to soft peaks
	refrigerated butter-flavored cooking spray

Combine the flour, sugar substitute, and baking soda in a large bowl. Stir to combine.
Add the yogurt, banana, milk, oil, and vanilla. Stir until just moistened.
Gently fold in the beaten egg whites to complete the batter.
Lightly coat a nonstick skillet with cooking spray. Working in batches and using a ladle, make 4 inch pancakes. Cook until the bottom is browned and bubbles come to the top of the cakes. Turn and continue to cook until browned. Keep warm while you cook the rest of the pancakes.

Per serving:	76 calories (7% calories from fat), 3 g protein, 1 total fat (0.1 saturated fat), 14 g carbohydrates, 1 g dietary fiber, 0 cholesterol, 236 mg sodium
Diabetic exchanges:	1 carbohydrate (bread/starch)

Bruschetta with Zesty Yogurt Cheese

(makes 1 serving)

In our estimation, there's nothing better than a piece of crusty bread, rubbed with garlic and topped with a variety of ingredients for a quick lunch or healthy snack. The toppings for bruschetta can be varied infinitely-you just need to start with a thick-crusted bread with a dense texture. Here, we've made use of yogurt cheese, a staple in our kitchen to use in place of cream cheese or sour cream, with herbs and glorious fresh vegetables for a delicious lunch.

If you're toting your meal to work, pack the yogurt cheese mixture and the vegetable mixture in separate plastic containers. Grill and rub the bread with garlic, then wrap in foil. Assemble the finished sandwich on the spot, followed by a piece of fresh fruit and a bottle of chilled mineral water. You'll be lunching like the workers in Rome.

1/4	cup (60 g) yogurt cheese made from low fat yogurt (see March 'cooking tips' for recipe)
1/2	tablespoon (7.5 ml) finely chopped walnuts
1	small clove garlic, minced
1	tablespoon (5 g) minced fresh mint
1/4	teaspoon (1.25 ml) honey
1	slice Italian bread, cut about 1 inch thick
1	medium clove garlic, peeled and cut in half
1	small ripe plum tomatoes, seeded and chopped
1/4	cup (57 g) peeled and chopped English cucumber
1	scallion, white part and 1 inch (2.5 cm) green, chopped

In a small bowl, combine yogurt cheese, walnuts, garlic, mint, and honey. Mix well. Cover and refrigerate for up to 3 hours. Return to room temperature before serving.
Grill or toast bread until golden. Rub with garlic. Cool slightly. Spread the yogurt mixture on the bread and cut the slice in half on the diagonal. Top each half with some of the tomato, some of the cucumber, and the scallion. Serve at once.

Per serving:	164 calories (19% calories from fat), 8 g protein, 4 g total fat (0.4 g saturated fat), 26 g carbohydrates, 2 g dietary fiber, 2 mg cholesterol, 213 mg sodium
Diabetic exchanges:	1 1/2 carbohydrate (1 bread/starch, 1/2 skim milk)

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