The Family Table: Greek yogurt lightens up dish
Creamed vegetables is one of my favorite things to eat. When I was little, my mother used to make mixed veggies that I’d put over a baked potato (or three), and eat only that for dinner.
There was just something about the comforting, homey taste of it that called to me. Earlier this week, my mom sent me home with dinner for the family. She included baked potatoes and creamed mix veggies. That’s all I needed for dinner.
It reminded me of the lightened up creamed spinach recipe I monkeyed together recently for a lovely dinner at home with Mike. I try, when I can, to figure out how to substitute things in heavier, calorie-laden meals.
Plain Greek yogurt is a great swap for a lot of things that require heavy or sour cream. It’s also a nice way to coat chicken or fish to get breading to adhere.
It’s also one of my favorite go-to snacks with a little agave nectar, some berries and almonds.
It’s got a decent amount of protein in it, and as long as you’re looking at the sugar content before you buy it (not all brands are equal), it’s a great substitute and snack.
What are you favorite healthy eating substitutes? Drop me an email with your best suggestions.
Jennifer Garofalo is the Herald-Standard’s news managing editor. Contact her at jgarofalo@heraldstandard.com.
Lightened Up Creamed Spinach
1, 12 oz bag fresh baby spinach
1 tablespoon unsalted butter
2 tablespoons flour
2/3 cup chicken broth
2 cloves minced garlic
Greek yogurt, plain
Salt/pepper/red pepper flakes
Melt the butter in a pot and sauté the garlic over low heat. Add in the flour and whisk the butter and flower together until it’s combined, trying to get the lumps out. Pour in the chicken broth, and continue whisking until the sauce is thickened. Add in the spinach (frozen is fine, but defrost it first and squeeze out the moisture). If you’re using fresh spinach, you may need to add in a splash or two more of broth to help it wilt. Once the spinach is cooked into the sauce, add a few large tablespoons of plain Greek yogurt, and stir to combine. Salt and pepper to taste, and add some red pepper flakes if you like heat.