Keep Your Salad Healthy With Low-Fat Garlic Dressing
Leafy green salads are an excellent source of carbohydrates, fiber, and vitamins A and C. But beware of turning those delicious, nutritious salads into mounds of ugly fat.
Many commercial salad dressings contain up to 50 calories a tablespoon. An extra-generous drizzle over your greenery can add as much as 200 calories of almost pure fat.
This simple Creamy Low-Fat Garlic Dressing contains just 19 calories and less than a gram of fat in a two-tablespoon serving. You can blend it at home from fat-free mayonnaise and sour cream, skim milk, mustard, herbs and spices.
Some people object to the distinctive flavor and smell of fat-free mayonnaise, but they enjoy light mayonnaise. If you prefer, substitute light mayonnaise and you’ll only add about 11 calories and 1 gram of fat per serving.
Creamy Low-Fat Garlic Dressing
1/2 cup fat-free mayonnaise or light mayonnaise
1/2 cup fat-free sour cream
5 level tablespoons Dijon mustard
4 tablespoons cider or white wine vinegar
2 tablespoons fresh chopped parsley or 1 teaspoon dried parsley flakes
1 teaspoon dried basil
1 teaspoon sugar
1/2 teaspoon garlic powder
1/4 teaspoon onion powder
3/4 cup skim milk
Combine all the ingredients except milk in a bowl or a jar with a tight-fitting lid. Stir to blend, then slowly mix in the milk. Refrigerate and allow flavors to blend for at least 20 minutes before serving. If the dressing thickens in the refrigerator, thin it with a small amount of skim milk.
Yield: 2-1/4 cups or 20 (2-tablespoon) servings.
Nutrition information per serving (with fat-free mayonnaise): 19 calories, 0.2 grams fat (9 percent fat calories), 1 gram protein, 3 grams carbohydrate, 1 milligram cholesterol, 139 milligrams sodium.
Nutritional information per serving with light mayonnaise: 30 calories, 1.8 grams fat (54 percent fat calories), 1 gram protein, 3 grams carbohydrate, 3 milligrams cholesterol, 69 milligrams sodium.
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