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Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT 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 sour cream and mayonnaise; Best Foods and Hellman's mayonnaises are gluten-free. Lea & Perrins Worcestershire sauce is gluten-free.

 

"Parsley - the jewel of herbs, both in the pot and on the plate."
-Albert Stockli, Cookbook author

The refrigerator light goes on...

So many of my patients talk about how they are eating healthy because they eat salads. Go and check the bottles of dressing for the amount of fat and calories. If you like salads, great. However, you need to make a few dressings that you love so that you can use more dressing without busting the calorie bank.

This is a variation of a green goddess dressing that I have been making for years. The older one calls for anchovies and makes a LOT of dressing. I wanted to create a version with the Worcestershire sauce because it is easier to use for most people and stores well. This is a great dressing for salads but is perfect on sandwiches as well instead of mayonnaise.

Curly Parsley

You will find two types of fresh parsley to choose from in most markets—Flat-leaf (or Italian parsley) and curly parsley. Curly parsley is by far the more common, and while both add a bright, fresh taste to recipes, the curly variety has much less flavor than Italian parsley. Look for dark green leaves that have tight curls with no wilting or yellowing.

All parsley remains fresher when kept moist. Rinse the parsley and trim the bottom of the stems. Place the bunch in a glass or small vase like you would a flower arrangement and then place them in the back of the fridge.

The flavor of dried parsley isn't worth the effort to take the bottle off of the shelf at the grocery.


 

Green Goddess Dressing



Servings = 8 | Serving size =2 Tablespoons

Cooking Time = 30 Minutes

This recipe can be multiplied by 2.

This dressing keeps well in the refrigerator for a week or more.

2 Tbsp Worcestershire sauce (Lea & Perrins is gluten-free)
2 cloves garlic (minced)
1/2 lemon (juiced)
1/8 tsp dried tarragon
2 green onions (sliced)
2 Tbsp curly or flat leaf parsley
1 tsp capers
2 Tbsp reduced-fat sour cream
1/2 cup non-fat mayonnaise

Place the Worcestershire sauce in a blender with the garlic, lemon juice, tarragon, green onions, parsley, capers, sour cream and mayonnaise and puree until smooth.

Chill before serving.

Nutrition Facts

Serving size = 2 Tablespoons

Servings = 8

.

Amount Per Serving

Calories 31 Calories from Fat 12
  % Daily Value
Total Fat 1g 3%
    Saturated Fat 1g 2%
    Monounsaturated Fat 0g  
    Trans Fat 0g  
Cholesterol 6mg 2%
Sodium 180mg 7%
Total Carbohydrates 5g 1%
    Dietary Fiber <1g 1%
    Sugars 1g  
Protein 0g  
Vitamin A 5% Vitamin C 8%
Calcium 3% Iron 1%
Vitamin K 48 mcg Potassium 87 mg
Magnesium 3 mg