Jan 12, 2015 9:45 PM

Author: Office of Public Affairs


If your New Year’s resolution is to lose weight, salad is probably on the menu. But watch out: Salad dressing can sabotage your otherwise-healthy meal. Many varieties are high in calories and fat. Pay attention to how much dressing you use. If you like to drown your greens, you can easily double or triple the standard serving size. A better option is to make your own dressing—three easy, guilt-free options are below—and serve the dressing on the side.

Creamy Cilantro-Avocado Dressing

You wouldn’t think “creamy” and “avocado” could describe a light dressing, but it’s true. Save 130 calories and 14 grams of fat when you make this fresh and delicious dressing compared with similar store varieties. 

Ingredients

½ ripe avocado
¾ cup fresh cilantro, packed
½ cup nonfat plain yogurt
2 scallions, chopped
1 clove garlic, quartered
1 tablespoon lime juice
½ teaspoon sugar
½ teaspoon salt 

Preparation

  1. Place ingredients in a blender and blend until smooth.
  2. Use immediately or cover and refrigerate for up to three days.

Nutrition

Per 1-tablespoon serving (makes 16 servings): 16 calories; 1 g fat; 0 mg cholesterol; 2 g carbohydrates; 1 g protein; 1 g fiber; 80 mg sodium; 61 mg potassium. 

Source: eatingwell.com

Balsamic Vinaigrette

This style of dressing is a favorite for many but contains about 100 calories and 10 grams of fat per serving. This lighter recipe is only half the calories and one-fifth the fat.

Ingredients

2 teaspoons finely minced garlic
1 tablespoon Dijon mustard
½ cup balsamic vinegar
¼ cup hot water
1 tablespoon sugar
1 tablespoon olive oil
salt and pepper 

Preparation

  1. Mix garlic and mustard in a small bowl.
  2. Whisk in balsamic vinegar, hot water and sugar.
  3. Slowly add olive oil, whisking until well mixed.
  4. Add salt and pepper to taste.
  5. Use immediately or cover and refrigerate for up to a week.

Nutrition

Per 2-tablespoon serving (makes six servings): 49.7 calories; 2.3 g fat; 0 mg cholesterol; 6.1 g carbohydrates; 5.3 g sugar; 0.2 g protein; 0.1 g fiber; 33.7 mg sodium.

Source: food.com

Buttermilk Ranch

Popular store varieties have about 140 calories and 14 grams of fat per serving, while this version only has 16 calories and 1 gram of fat. Fresh herbs give it a burst of flavor.

Ingredients

½ cup buttermilk
¼ cup reduced-fat mayonnaise
2 tablespoons champagne vinegar
½ teaspoon garlic powder
½ teaspoon salt
½ teaspoon pepper
⅓ cup fresh herbs, chopped (try chives, basil or dill)

Preparation

  1. Whisk buttermilk, mayonnaise, vinegar, garlic, salt and pepper in a small bowl until smooth.
  2. Stir in herbs.
  3. Use immediately or cover and refrigerate for up to five days. 

Nutrition

Per 1-tablespoon serving (makes 16 servings): 16 calories; 1 g fat; 1 mg cholesterol; 1 g carbohydrates; 103 mg sodium; 17 mg potassium.

Source: eatingwell.com

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