MENU

Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
Avoid this recipe if you are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Check for modified food starch in the yogurt.

 

"It's nice to eat a good hunk of beef but you want a light dessert, too."
-Arthur Fiedler, Conductor

The refrigerator light goes on...

Creamy, rich, low calorie dessert sauces begin with non-fat yogurt and a touch of honey. To this you can add almost anything -- fruit puree, cocoa powder, mint, vanilla extract....

Yogurt

Yogurt, like most dairy products now, contains a various amounts of fat. There is non-fat (0% fat), low-fat (usually 2% fat) and plain or whole milk yogurt (4% fat).

Yogurt is made by fermenting a milk with bacteria (a lactobacillus and a streptococcus species). These bacteria are happy to oblige in helping make the yogurt and are not dangerous to humans in fact, it can aid with digestion.

4 ounces whole milk yogurt = 68 calories, 4 fat, 2g sat fat, <1g mono fat, 4g protein, 5g carbohydrates, 52mg sodium, 15mg cholesterol

4 ounces low-fat yogurt = 71 calories, 4g fat, 1g sat fat, <1g mono fat, 6g protein, 8g carbohydrates, 80mg sodium, 7mg cholesterol

4 ounces non-fat yogurt = 63 calories, 0g fat, 0g sat fat, 0g mono fat, 6g protein, 9g carbohydrates, 86mg sodium, 2mg cholesterol


 

Grilled Pineapple with Creamy Balsamic Sauce



Servings = 2 | Serving size =4 ounces pineapple and sauce

Cooking Time = 30 Minutes

This recipe can be multiplied by 2,3.

This recipe makes good leftovers. The sauce will keep about 2 days in the refrigerator.

1/4 cup non-fat yogurt
1 Tbsp honey
1/2 tsp pure vanilla extract
1 tsp balsamic vinegar
8 ounces fresh pineapple chunks
fresh mint (finely chopped)
spray grapeseed oil

Combine the yogurt, honey, vanilla extract and vinegar in a small bowl. Whisk together until well blended. The sauce can be made in advance and refrigerated.

Preheat the oven to 400F. Place a non-stick grill pan inside.

While the oven is heating place the pineapple chunks onto wooden skewers. Leave a slight gap between each pineapple chunk.

When the pan is hot sprinkle the chopped mint over the pineapple. Spray the pan very lightly with grapeseed oil and place the kabobs in the grill pan. Return the pan to the oven and cook for 5 minutes and turn. Turn every 5 minutes cooking for a total of 15 minutes.

Serve with the sauce in small dishes on the side.

Nutrition Facts

Serving size = 4 ounces pineapple and sauce

Servings = 2

.

Amount Per Serving

Calories 106 Calories from Fat 0
  % Daily Value
Total Fat 0g 0%
    Saturated Fat 0g 0%
    Monounsaturated Fat 0g  
    Trans Fat g  
Cholesterol 1mg 0%
Sodium 24mg 1%
Total Carbohydrates 25g 8%
    Dietary Fiber 2g 8%
    Sugars 21g  
Protein 2g  
Vitamin A 2% Vitamin C 70%
Calcium 7% Iron 2%
Vitamin K 1 mcg Potassium 214 mg
Magnesium 20 mg