'recipes' posts

The benefits of making your own dressings far outweigh the wee bit of time it takes to prepare them. Our versions are tastier, healthier, and allow you to control the calories—all for a fraction of the cost of store-bought.

Yogurt Curry Dressing (1 cup)

Ingredients

• ¾ cup yogurt
• ¼ cup low-fat buttermilk
• 1 teaspoon lemon juice
• 1 teaspoon curry powder
• 2 teaspoons honey
• 1 tablespoon apple cider vinegar
• Pinch black pepper

Directions

1. Whisk the yogurt and buttermilk. Add the rest of the ingredients; continue stirring until mixed well. For a thicker consistency that can be used for dips, refrigerate overnight.

Per 2 tablespoons: 20 calories, 1g protein, 2g carbohydrate, 0g fat, 0g sat fat, 0g mono fat, 0mg cholesterol, 0g fiber, 22mg sodium

Basic Vinaigrette Dressing (1 cup)

Ingredients

• ¼ cup olive oil
• ¾ cup balsamic or red wine vinegar
• ½ teaspoon each dried basil, oregano and thyme
• ¼ teaspoon black pepper
• 1 teaspoon Dijon mustard
• ½ teaspoon sugar

Directions

1. Shake all ingredients in a small glass jar.

Per 2 tablespoons: 65 calories, 1g protein, 2g carbohydrate, 6g fat, 1g sat fat, 5g mono fat, 0mg cholesterol, 0g fiber, 8mg sodium

Salsa Dressing (1 cup)

Ingredients

• 3 tablespoons apple juice concentrate
• ½ cup salsa (check label for low sodium)
• 2 tablespoons red wine vinegar
• 1 tablespoon olive oil

Directions

1. Put all ingredients in a bowl and whisk until blended.

Per 2 tablespoons: 35 calories, 0g protein, 5g carbohydrate, 2g fat, 0g sat fat, 1g mono fat, 0g cholesterol, 0g fiber, 60mg sodium

The Seasoned Cook Homemade dressings do have a shorter life than store-bought, since they contain no preservatives. These recipes will keep in refrigerator for up to a week.

When your grocer has a sale on white fish, you’ll want to rely on this delicious menu. The presentation is as impressive as the flavors (serves 4).

Ingredients

• Canola oil spray
• ½ cup orange juice
• 2 tablespoons honey
• 1 clove garlic, minced
• 1½ pounds cod fillets
• ½ teaspoon cornstarch
• 1 orange peeled and sliced in rings

Directions

1. Preheat oven to 350º. Spray an oven-proof dish with oil.
2. In a bowl mix together orange juice, honey, and garlic. Place fillets in dish, cover with orange juice mixture.
3. Place dish on top shelf in oven and bake for 10-12 minutes depending on thickness.
4. Remove fish to serving plates. Add cornstarch to remaining orange sauce. Cook and stir frequently until thickened. Pour over fish and garnish with orange slices.

Per serving: 282 calories, 32 gm protein, 23 gm carbohydrate, 7 gm fat, 2 gm sat fat, 3 gm mono fat, 74 mg cholesterol, 0 gm fiber, 550 gm sodium

THE SEASONED COOK: Cod, like other cold-water fish, is a source of Omega-3 fatty acids, which promotes heart health.