Dressings

Description

A serving of salad dressing is no more than 2 tablespoons!

Dressing tips:
- Fat-free, low sodium chicken or vegetable broth can replace some oil in any dressing recipe, so can water

Instructions for all recipes – add all ingredients to small bowl and whisk well. Refrigerate leftovers.

Simplest Vinegar & Oil – serves 6
About $0.12 per serving
  8 tablespoons vegetable or canola oil to 4 tablespoons vinegar 

Per serving:

Dietary Exchanges:  4 fat  

Super simple citrus drizzle – serves 6
About $0.42 per serving
  8 tablespoons extra virgin olive oil
  4 tablespoons lemon or lime juice

Per serving:

Dietary Exchanges:  4 fat  

NOTE: the two simple dressings above are great base-dressings. Build to them and add different flavors are you discover them such as minced garlic, or freshly grated ginger root).

Creamy Ginger – serves 6
About $0.21 per serving
  1/2 cup fat-free Greek yogurt 
  1 teaspoon freshly grated ginger root
  1 teaspoon minced garlic from the jar (or 2 cloves minced)
  1 tablespoon reduced sodium soy sauce
  1 tablespoon extra virgin olive oil
  [optional, to add some zip you can add 1-2 teaspoons of lemon juice]

Per serving:

Dietary Exchanges:  1/2 fat  

Red wine vinaigrette – serves 6
About $0.48 per serving
  1/3 cup red wine vinegar
  1/2 cup extra virgin olive oil
  1 tablespoon Dijon mustard
  1/8 teaspoon salt
  1/8 – 1/4 teaspoon black pepper

Per serving:

Dietary Exchanges:  4 fat  

Spicy Peanut – serves 2
About $0.44 per serving
  2 tablespoons reduced-fat peanut butter (try to find ‘no sugar added’)
  2 tablespoons hot water
  1 teaspoon garlic minced from the jar (or 2 cloves minced)
  1 tablespoon low-sodium soy sauce 
  1/2 teaspoon ground cumin or coriander  
  1/4 teaspoon Cayenne pepper or chili powder
 
Per serving

Dietary Exchanges: 1/2 other carbohydrate, 1/2 lean meat, 1 fat

Creamy Caesar – serves 6
About $0.08 per serving
  1/4 cup fat-free buttermilk
  2 tablespoons fat-free mayonnaise 
  1/2 teaspoon Dijon mustard 
  1/2 teaspoon minced garlic from the jar
  1/4 teaspoon anchovy paste (look for this by the sardines in the grocery store)
  1/4 teaspoon black pepper
  1/4 teaspoon salt

Per serving:

Dietary Exchanges:  Free  

Tangy Asian – serves 4
About $0.38 per serving
  2 teaspoons lemon juice
  2 teaspoon honey
  2 tablespoons vinegar (white or cider)
  4 tablespoons oil (extra virgin olive, vegetable or canola)
  1 teaspoon freshly grated ginger root
  1 tablespoon low-sodium soy sauce

Per serving:

Dietary Exchanges:  3 fat 

Leftover ingredients?  Use them in these recipes!
Ginger
Simple Chicken or Shrimp Stir Fry
Moroccan Chicken with Brown Rice and Sauteed Spinach
Szechuan Chicken Stir Fry
Tandoori Chicken with Brown Rice
Asian-Style Noodles with Pork & Vegetables
Pan-Fried Pork Chop with Mashed Sweet Potatoes
Slow Cooker Sauerbraten

Sour Cream/Plain Yogurt
Easy Chicken Salad
Quick Chicken Chili
Quick Chicken Fajitas with Black Beans & Spanish Rice
Tandoori Chicken with Brown Rice
Pan-Fried Pork Chop with Mashed Sweet Potatoes
Salmon Bake with Creamy Cucumber Sauce
Creamy Spinach Feta Dip
Green Bean Casserole
Zucchini Salad

Buttermilk
Oven-Fried Chicken with Roasted Potato Wedges

Dijon Mustard
Easy Chicken Salad
Crunchy Chicken with Oven Roasted Broccoli
Meatloaf with Black-Eyed Peas
Spicy Asian Salad Cups

Cider Vinegar
Meatloaf with Black-Eyed Peas
Slow Cooker BBQ Chicken or Pork
Pan-Fried Pork Chop with Mashed Sweet Potatoes
Slow Cooker Sauerbraten
Baked Cajun Catfish & Easy Collard Greens
Black Bean Salad (or Salsa)
Mediterranean Salad
Asian Cole Slaw

Red Wine Vinegar
Gazpacho
Mediterranean Salad


Recipe copyright © 2011 American Heart Association. This recipe is brought to you by the American Heart Association’s Simple Cooking with Heart Program. For more simple, quick and affordable recipes, visit heart.org/simplecooking.