Recipes: Recipes with Yogurt

the recipes

march 2000

Recipes with Yogurt

Butternut Squash Soup

(makes 6 cups)

This soup is deceiving-looks and tastes rich, yet it has few calories. Make it often to enjoy for lunch or as an elegant starter for a gala dinner. Butternut squash is easy to peal. Just cut off the stem and peal with a vegetable peeler. Cut into slices and remove any seeds, then cube.

1	1 1/2-inch piece of fresh ginger, peeled and sliced thin
1/2	cup (120 ml) dry white wine
2	cups (480 ml )99% fat free, no-salt-added canned chicken broth
1/2	onion, about 6 ounces (150 g) , chopped
1	rib celery, chopped
2	large garlic cloves, minced
1 3/4	pounds (840 g) butternut squash, peeled and cubed
1/3	cup (133 g) nonfat plain yogurt + additional yogurt for garnish
1/3	cup (160 ml) skim milk
2	tablespoons (6 g) chopped fresh chives

Place the ginger and wine in a small pot. Bring to a simmer. Remove from heat and steep while you prepare the soup.
In a large pot, cook the onions, celery, and garlic in 1/2 cup of the stock until the onion is wilted.
Add the remaining stock and squash and bring to a simmer. Continue to simmer until the squash is tender adding more stock or water as needed.
Using a food processor or blender, puree squash mixture until smooth. If using a food processor do this in batches so the machine does not overflow.
Whisk in the yogurt and milk. Drain the wine and discard the ginger. Add the wine to the soup. Reheat (do not allow to boil to avoid curdling) and serve with a dollop of yogurt and a sprinkling of chives.

Per 1-cup serving:	93 calories (0% calories from fat), 4 g protein, 0 total fat (0 saturated fat), 18 g carbohydrates, 4 g dietary fiber, 0 cholesterol, 43 mg sodium
Diabetic exchanges:	1 carbohydrate (bread/starch)

Beet Salad with Dilled Yogurt Sauce

(makes 4 servings)

Since the beets are only in boiling water until the skins slip off, this is essentially a raw beet salad-a trick that we picked up at a hotel in Santa Margherita Ligure on the Italian Riviera. There, the salad was made with lots of fresh tarragon from the extensive kitchen herb garden grown by the chef.

At this time of year, my French tarragon is still dormant so I substituted fresh dill with excellent results. Using either herb, the dressing is a refreshing combination made from yogurt. Think of this salad when you're serving roasted or grilled chicken or fish.

1	pound (480 g) fresh raw beets, scrubbed with tops removed
2	cups (216 g) salad greens such as Boston lettuce, mâche, curly endive, etc., torn into bite-size pieces
1/2	cup (114 g) plain nonfat yogurt
2	tablespoons (30 ml) chopped fresh dill
1	tablespoon red wine vinegar
2	teaspoons (8 g) sugar
1/4	teaspoon (1.25 ml) salt
1/4	teaspoon (1.25 ml) freshly ground pepper
2	tablespoons (16 g) chopped walnut pieces

Cover the beets with boiling water; let stand for 2 minutes. Drain and rinse with running cool water. Peel and coarsely grate the beets.
Divide the salad greens among 4 salad plates. Arrange grated beets on top of greens.
In a small bowl, combine yogurt, dill, vinegar, sugar, salt, and pepper. Drizzle the mixture over the salads and sprinkle with some of the walnuts. Serve at once.

Per serving:	104 calories (21% calories from fat), 5 g protein, 3 g total fat (0.3 g saturated fat), 17 g carbohydrates, 4 g dietary fiber, 1 mg cholesterol, 265 mg sodium
Diabetic exchanges:	1 carbohydrate (bread/starch), 1/2 fat

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