Recipes Archives - The Diet Oracle

Classic Minestrone Soup

Maureen — Sat, 09 May 2020 04:49:04 +0000

It’s hard to beat a hot bowl of Classic Minestrone Soup! From the colorful herbs and veggies to the creamy beans and tender pasta, each bite is full of robust Italian flavors. It’s hearty, satisfying, and the perfect addition to any menu! Loved by grown-ups and kiddos alike, it’s no wonder minestrone has long been a family favorite.

In my recipe for Classic Minestrone Soup, I’ve put together a delicious line-up of nature’s best and brightest flavors to bring you a soup worth remembering. Both satisfying and waistline friendly, this soup is the perfect addition to your menu!

Disclosure: This post contains affiliate links. This means I may earn a small commission at no extra cost to you when you shop using these links, which helps to make this blog possible. Thank you for your support!

Nutrition in Every Bite

Minestrone is just chock-full of the good stuff. The colorful vegetables and herbs provide an array of vitamins, minerals, and antioxidants for health and wellness. Though I’m featuring leeks, garlic, carrots, celery, sweet bell peppers, sun-dried tomatoes, kale, and zucchini, this soup is a wonderful way to show off whatever’s in season or on hand.

Next up on our ingredient list we’ve got a couple varieties of beans–kidney beans and Great Northerns. Inexpensive and oh so good for you, beans are a pantry staple for good reason. These humble legumes boast some serious nutrition value! They’re a great source of complex carbohydrate, fiber, and protein as well as an assortment of vitamins and minerals, such as folate, iron, calcium, magnesium, phosphorus, and potassium.

And finally, we’re keeping this minestrone classic with just the right of amount of pasta. I went with ditalini, but go with whatever little pasta shape you’ve got on hand!

Whole grain or otherwise, pasta adds complex carbohydrate and B vitamins for lasting energy. Though you can certainly skip the pasta if you’re looking to cut back on carbs, the small amount used here won’t be a problem for most diets. With only 14 grams of total carbohydrate (of which 3 grams are fiber!), this Classic Minestrone Soup is a great option for both health and weight loss!

Perfect for Weight Loss

Speaking of weight loss, did you know that adding soup to your eating plan is a great way to lose extra pounds? Studies have shown that enjoying a bowl of lower-calorie soup prior to your meal is an easy way to decrease your total caloric intake all while keeping hunger at bay. More specifically, that bowl of soup can help you eat 20% fewer calories at your next meal without ever feeling like you’re eating less.

But that’s not all! Aside from having a lower body weight and waist circumference, regular soup eaters also have an overall more nutritious diet. They typically consume less total fat and increased amounts of protein, carbohydrate, fiber, and several vitamins and minerals.

So if you’re looking to lose a little weight and do something for your health, you just can’t go wrong with the soup du jour! Whether you like it chunky or pureed to a smooth bisque, consider adding a broth-based vegetable soup like my Classic Minestrone Soup to your menu!

My Recipe

Full of Flavor

I really do love this soup–and I love making it! There’s something therapeutic about whipping up a big pot of soup. Maybe it’s all the chopping or how the aromatic herbs and veggies make the kitchen smell so amazing. It’s unfussy and uncomplicated, and yet takes just enough effort to feel like an accomplishment. Bonus points if you make fresh bread to go with!

As far as soups go, this Classic Minestrone is straightforward and hassle-free. Simply dice up your veggies, give them a quick saute to bring out their flavors, deglaze with a bit of wine, and gradually add the remaining ingredients to the pot. Finish things off with a fresh grating of Romano and dig in! One bite and I think you’ll agree that this soup is molta deliziosa!

Serves a Crowd

So let me point out that this recipe makes a big ole’ pot of soup. We love having soup with dinner (it’s a great way to get in more veggies!) and I like to make enough that I can stash some away in the freezer for later. Though minestrone is best eaten when freshly made, it’s still quite tasty after being frozen. To brighten up the soup’s flavor and appearance, just toss in a handful of fresh herbs and call it good.

If, however, 6½ quarts of Classic Minestrone Soup is more than you care to make, you can absolutely cut this recipe in half! Most of these ingredients are easily scaled back and if you don’t want to use just half a can each of the kidney and Great Northern beans, feel free to pick only one variety to crack open.

Classic Minestrone Soup

With its colorful veggies and fresh herbs, creamy beans, and tender pasta, you're going to love this Classic Minestrone Soup. It's an Italian classic!

Course Appetizer, Dinner, Lunch, Main Course, Soup

Cuisine Italian

Keyword Beans, Healthy, Kale, Minestrone, Pasta, Soup, Vegetables

Total Time 45

Servings 6 quarts

Ingredients

3 leeks (white and pale green parts), quartered and sliced
¼ cup olive oil
3 cloves garlic, minced
2 cups sliced carrots
3 stalks celery, sliced
1 cup diced sweet bell peppers
½ cup white wine
12 cups reduced-sodium chicken or vegetable broth
¼ cup tomato paste
¾ cup sun-dried tomatoes, chopped (drained, if in oil)
½ cup fresh basil, sliced (divided)
½ cup fresh parsley, chopped (divided)
2 – 3 tsp kosher salt
1 tsp dried marjoram
1 tsp dried oregano
¼ tsp ground black pepper
⅛ – ¼ tsp red pepper flakes
1 cup uncooked ditalini pasta, about 4½ oz (or other small pasta shape)
1 14 oz can kidney beans, drained and rinsed
1 14 oz can Great Northern beans, drained and rinsed (or other white beans)
1 cup diced zucchini
2 cups deveined and chopped kale
3 oz finely grated Romano cheese, divided
juice of ½ lemon

Instructions

Before getting started, make sure your leeks are properly cleaned. Fill a large bowl with water and add in your sliced leeks. Stir them around with your hands and you'll see that all the dirt and grit sink to the bottom while the leeks float. Carefully scoop out the leeks and set aside.
In a large soup pot (at least 7 quarts), heat the olive oil over medium heat until shimmering and then add in the leeks and garlic. Gently saute for 5 minutes.
Add in the celery, carrots, and peppers. Give everything a good stir and saute for another 5 minutes.
Pour in the white wine and deglaze the pot, using a wooden spoon to scrape up any browned bits from the bottom. Simmer for a couple more minutes.
Pour in the broth as well as the tomato paste, sun-dried tomatoes, half of the fresh basil and parsley, 2 tsp of salt, black pepper, red pepper flakes, dried marjoram, and dried oregano. Stir well and bring to a low boil.
Add the ditalini to the pot and cook for 10 minutes.
Now add the beans, kale, zucchini, the rest of the basil and parsley, and 2 ounces of the grated Romano. Simmer for 5 minutes. Pour in the lemon juice.
Taste for seasoning and add the remaining salt, if desired. Serve hot and topped with a good pinch of Romano. Enjoy!

Notes

Nutrition information per serving (1 cup): 110 calories, 4 g total fat, 1 g saturated fat, 14 g carbohydrate, 3 g fiber, 5 g protein

Did you try this recipe for Classic Minestrone Soup? Let me know how it went down in the comments!

Psst…hungry for MORE soup? Try my recipe for Hearty and Delicious Borscht!

Sources

Zhu Y, Hollis JH. Soup consumption is associated with a lower dietary energy density and a better diet quality in US adults. Br J Nutr. 2014 Apr 28;111(8):1474-80. Epub 2014 Jan 2.

Flood JE, Rolls BJ. Soup preloads in a variety of forms reduce meal energy intake. Appetite. 2007 Nov; 49(3): 626–634. EPub2007 Apr 14.

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Herb Roasted Baby Potatoes

Maureen — Thu, 30 Apr 2020 22:31:43 +0000

Looking for a quick and easy side that your family will love? Try these delicious Herb Roasted Baby Potatoes and forget about the frozen fries! With their crispy skins and creamy interiors, they’re perfectly at home piled up next to roast chicken or served as home fries come breakfast time. Even better, by choosing a variety of colorful taters, you’ve got a side that looks as good as it tastes!

Quick and Easy!

These Herb Roasted Baby Potatoes are the perfect side to add to your weeknight (or Saturday morning!) rotation. On the table in 30 minutes or less with only 5 minutes of actual prep time, you’ll love how easy this recipe is.

There’s nothing fussy about these baby potatoes! Simply rinse and slice, toss with oil, herbs, and seasonings, and bake. That’s it! They’re truly that easy and are oh so versatile. Delicious with any meat and wonderful with breakfast, you’ll have no trouble making room for these on your menu.

Feel free to tweak the herbs to your heart’s content. I used fresh rosemary, thyme, and parsley, but don’t hesitate to experiment with what you’ve got. If you’re out of fresh herbs, you can substitute 1½ teaspoons dried.

Delicious and Nutritious!

Despite what you may have heard, potatoes are not merely empty calories. A good source of vitamins C, B⁶ , and folate, plus potassium, copper, and fiber, potatoes are a worthy addition to your shopping list. They’re a great source of complex carbohydrates for lasting energy and even have a little protein for good measure.

As with all things, portion matters. One serving of potatoes is about 5 ounces or 1 cup. Naturally nutritious, watch out for cooking methods and toppings that can turn the innocent potato into something better saved for an occasional treat!

Finding Colorful Baby Potatoes

Though you are more than welcome to use just one variety of baby potato, I love the colorful combination of red potatoes, Yukon Golds and these exotic purple potatoes! I was able to buy mine from Safeway and they were available both pre-packaged and in bulk.

Not only do they look fantastic, but adding a variety of colorful fruits and vegetables to your diet is a great way to boost your intake of antioxidants. Though research into the details is ongoing, antioxidants from plant-based foods have an important role to play in neutralizing harmful free radicals in the body, potentially reducing risk for many chronic diseases.

You can learn more about antioxidants and their purported benefits here!

Herb Roasted Baby Potatoes

These Herb Roasted Baby Potatoes are an easy and delicious side that both look and taste fantastic!

Course Breakfast, Side Dish

Keyword Baked, Crispy, Herbs, Parsley, Potatoes, Roasted, Rosemary, Thyme

Prep Time 5

Cook Time 25

Total Time 30

Servings 5

Ingredients

1½ pounds baby potatoes (get a variety, if you can!)
2 tsp olive oil
½ tsp kosher salt
⅛ tsp black pepper, ground
1½ Tbsp minced fresh herbs (I used rosemary, parsley, and thyme)
Oil cooking spray

Instructions

Preheat your oven to 400° and line a baking sheet with parchment paper or a silicone liner. Set aside.
Give your potatoes a good rinsing and then slice into quarters or sixths, depending on how big your baby potatoes are. Dump your cut potatoes into the center of your pan.
Drizzle over the olive oil and give the potatoes a good tossing with your hands. Sprinkle over the salt, pepper, and fresh herbs and then toss again. Spread the potatoes out evenly on your pan.
Pop the pan into the preheated oven and bake for 15 minutes. Give the potatoes a stir, spritz with cooking spray, and then bake for another 10 minutes. The potatoes are done when they're spotted golden brown on the outside and soft within. Taste for seasoning and adjust as needed. Serve hot and enjoy!

Notes

Nutrition information per serving (1/5 of recipe): 120 calories, 2 g total fat, 0 g saturated fat, 24 g carbohydrate, 2 g fiber, 3 g protein

Did you try this recipe for Herb Roasted Baby Potatoes? Let me know how it went down in the comments!

Hungry for MORE? Check out these other delicious recipes straight from the Diet Oracle’s kitchen!

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Weeknight Mac and Cheese

Maureen — Fri, 24 Apr 2020 04:23:56 +0000

I’ve got a fantastic recipe for you today! If you’re looking for a little homey comfort that won’t blow the ole’ calorie budget, you’ve got to try my Weeknight Mac and Cheese! With a few smart substitutions and sneaky tweaks, you can enjoy this childhood favorite for just a fraction of the calories. Super creamy and cheesy, I think your whole family will love it–mine certainly did!

Who doesn’t love macaroni and cheese? Perfectly cooked elbow pasta covered with thick and gooey cheese sauce–the epitome of comfort food! It’s warm and satisfying and can please even your pickiest eater, but with some recipes pushing upwards of 1000 calories per serving (!), mac and cheese isn’t exactly waistline friendly.

Refusing to relegate mac and cheese to special occasions only, I wanted to come up with a recipe that I could feel good serving to my family any night of the week. A mac that makes for the perfect side but with enough nutritional heft to stand alone as a cozy and satisfying lunch. And perhaps most importantly, a recipe that my whole crew would LOVE.

Making a Lighter Mac and Cheese

There’s a reason most people think of macaroni and cheese as pure indulgence. Half and half, butter, loads of cheese, pasta–need I go on? One bite of that gooey goodness and we all know what we’re dealing with! Would it be possible to give this childhood favorite a nutrition makeover?

With my work cut out for me, I set out to do just that. I wanted to create a recipe for mac that would still be wonderfully creamy and cheesy, but fit for regular rotation at the dinner table. Furthermore, I didn’t really want to get into any weird ingredients or substitutions that would be hard to find. After all, much of the beauty of a good mac and cheese is its unfussy simplicity.

So here are the little swaps and tweaks I made for my own rendition of Weeknight Mac and Cheese. After a bit of trial and error, I think I’ve come up with something your whole family is going to love!

Evaporated Milk

Many recipes for macaroni and cheese begin with a bechamel, or thickened milk sauce, as a base that will ultimately become the cheese sauce. Using low-fat evaporated milk in place of half and half or regular milk is the perfect solution for a lighter mac and cheese for a couple different reasons.

Because it’s evaporated an has less water content, evaporated milk offers a creamier mouth-feel than regular milk. Definitely a plus when you’re cutting out fat but don’t want to lose that rich consistency!

The second reason evaporated milk is so good is that it’s a little more temperature stable and therefore less likely to give you grief. Where an unwatched milk-based sauce will occasionally break on you, evaporated milk is a little more forgiving. With a house full of kids and distractions, I’m all for more forgiving!

Watch the Butter

Many recipes for mac and cheese use several tablespoons of butter. Given that each tablespoon packs 100 calories and 12 grams of fat, I knew that every little bit I could cut out would have a big impact on my calorie count.

Because my primary reason for using butter has everything to do with the roux–the fat and flour mixture that thickens the milk sauce–it was important to use enough to get the job done. This is where using the evaporated milk makes a big difference!

By using the evaporated milk, I was able to get away with using just 1 tablespoon of butter and still come away with a sauce base that’s creamy and has good body to it. No need for several tablespoons!

Good Cheese, Just Less

While I could have gone with a reduced-fat cheese, I decided instead to reach for a good quality, aged cheddar and simply cut down on the amount. Though low-fat options can be tempting when you’re trying to lighten up a recipe, many simply do not melt well, making for a rubbery mess.

I’m a big fan of Tillamook products, especially their cheeses. Tillamook’s Medium-Cheddar Cheese is aged for over 60 days, has wonderful flavor, and melts beautifully. But if you have another brand you love, go for it!

With a great cheddar cheese and a bit of mozzarella thrown in for creaminess, the end result is a deceptively rich sauce with a fraction of the calories.

Sneaking in the Good Stuff

One super easy swap to sneak in a little more nutritional value to your mac is to replace your regular elbow macaroni with a whole grain or higher protein option.

I particularly love Barilla’s Protein+ pasta. Not only is it made with several whole grains and legumes for added fiber, vitamins, and minerals, but it boasts a whopping 10 grams of protein per serving. There are several shapes to choose from–including elbows–and my crew has never noticed a difference. I’d call that a win!

Weeknight Mac and Cheese

With these smart substitutions, I wouldn’t think twice about serving up hot bowls of mac and cheese to my boys for lunch or a making a quick batch to go with dinner. It’s comfort food you can feel good about and no one will even suspect it isn’t the full monty. Your family’s going to love it!

Weeknight Mac and Cheese

This Weeknight Mac and Cheese comes together in a snap and is so creamy and delicious, you won't believe it has over 60% LESS fat!

Course Main Course, Side Dish

Cuisine American

Keyword Cheese, Comfort Food, Healthy, Kids, Pasta

Total Time 25

Servings 6

Author Maureen @ The Diet Oracle

Ingredients

8 oz Barilla Protein+ elbow macaroni
1 Tbsp butter
1 Tbsp flour
12 fl oz evaporated milk, 2% (1 can)
4 oz medium cheddar cheese, grated (I like Tillamook)
1 oz part-skim mozzarella cheese, grated
½ tsp Creole seasoning (I like Tony Chachere's)
¾ tsp kosher salt
3-4 dashes Frank's RedHot Sauce (optional)

Instructions

In a medium saucepan, cook your macaroni in boiling water with a bit of salt according to the package instructions. Before draining, reserve a cup of the cooking water and set aside. Drain the elbows into a colander and return your pot to the stove top.
Adjust the heat under your saucepan to medium and add in the butter. Once the foaming subsides, sprinkle in the flour and whisk until smooth. Cook this roux for 1-2 minutes until golden.
Slowly whisk in the evaporated milk and continue to stir frequently until bubbles just start to break the surface. Continue stirring for another minute or two, allowing your sauce to thicken a bit.
Remove your sauce from the heat and stir in the cheeses, Tony's, salt, and Frank's (if using). Add your cooked macaroni back to the pot and stir well until every little elbow is covered in cheesy goodness. Return to the stove and stir until piping hot.
Serve immediately or cover and keep warm over low heat. If your mac seems a little dry come serving time, stir in a bit of that reserved cooking water to bring it back to the right consistency. Enjoy!

Notes

Nutrition information per serving (1/6 of recipe): 280 calories, 11 g total fat, 5 g saturated fat, 32 g carbohydrate, 3 g fiber, 17 g protein

This recipe has 33% fewer calories and 60% less fat compared to other popular macaroni and cheese recipes that use half and half and greater amounts of butter and cheese.

Did you try this recipe for Weeknight Mac and Cheese? Let me know how it went down in the comments!

Psst…Hungry for more? Check out more of my delicious recipes HERE!

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Hummingbird Breakfast Cookies

Maureen — Fri, 10 Apr 2020 16:35:07 +0000

Looking for something sweet and wholesome to add to your breakfast spread? Made with banana, pineapple, pecans, coconut, warm spices, and whole grains, these island-inspired Hummingbird Breakfast Cookies are just what you need to start the day off right!

I love the whole idea of breakfast cookies, don’t you? They’re easy to grab on a busy morning and just begging to be packed in a lunch box. But cookies for breakfast? It all comes down to the recipe and I’ll tell you, finding the right balance between ‘healthy’ and ‘tasty’ can be tricky. Too much fat and sugar and you’ll just feel like you’re eating…well…cookies. Too little and you’re left with a flavorless hockey puck.

So what makes this recipe that’s inspired by the beloved Hummingbird Cake worthy of the most important meal of the day? Keep reading to find out!

Disclosure: This post contains affiliate links. This means I may earn a small commission at no extra cost to you when you shop with these links, which helps to make this blog possible. Thank you for your support!

All the Good Stuff

Whole grains, banana, pineapple, pecans, coconut, spices–what’s not to love about this ingredient list! It’s like a dietitian’s dream come true! Not only does each ingredient bring some nutritional heft to the table, but the natural sweetness, healthy fats, and extra moisture mean you can use less added sugar and butter. It’s a breakfast cookie that’s both delicious and good for you!

The end result? You get a wonderfully moist cookie with the perfect amount sweetness, making it an ideal choice any time of day. Whether you’re looking for a quick breakfast option, healthy snack, or island-inspired dessert, you can’t go wrong with these Hummingbird Breakfast Cookies!

The Recipe

Whipping up a batch of these fruity cookies is straightforward and uncomplicated. You’ll begin by creaming your butter and sugars together, beating in the egg, and gradually mixing in the remaining ingredients. Easy peasy!

When it comes time to make your cookie dough balls, you might find the dough is a bit sticky to work with. I didn’t have too much trouble, but you can definitely pop your dough in the fridge for half an hour to firm things up. Either way, you’ll finish things off by scooping the dough into balls, rolling in extra coconut (if desired), and baking in a preheated oven.

Before you know it, your whole house will be filled with the most amazing aroma–think tropical fruits, toasted nuts, and warm spices. Serve with your favorite coconut Greek yogurt and fresh fruit for a balanced breakfast inspired by the islands!

Like a bigger cookie?

I personally love smaller cookies. It means you get more cookies! But all joking aside, if you prefer a larger cookie, go for it! I experimented with two sizes and they both baked up beautifully.

To make a smaller cookie, use a small cookie dough scoop or two spoons to make balls the size of a walnut. For the larger size, I used my 1/4 cup and formed discs about 1/2″ to 3/4″ thick. Just give the larger cookies about a minute longer in the oven and you’re good to go!

To roll or not to roll?

The last step of making these delicious Hummingbird Breakfast Cookies is to roll each ball of cookie dough in a bit of additional flaked coconut. So good! I adore not only the extra coconutty flavor, but also the wonderful crunch from the toasted coconut coating. It looks amazing, too!

If, however, you’re not super big on coconut or would like to shave off a few extra calories, feel free to skip the coconut coating! It’s up to you!

Hot Tip: Make & Freeze!

Love cookies warm out of the oven? Me, too. One of the best baking tricks I ever learned was to freeze balls of cookie dough for future baking! Just think–freshly baked, homemade cookies that are ready in 15 minutes and require virtually ZERO clean up. Are you sold yet?

Freezing cookie dough couldn’t be easier. Simply make your cookie balls in whatever size you like best, arrange them on a small baking sheet (no need to space them out), cover with plastic wrap, and pop in the freezer. Once your cookie dough is frozen, transfer the balls to a zip-top freezer bag and that’s it! Just be sure to label your bag with what sort of cookie you’ve got stashed in there as well as the baking temperature and time. Take it from me–you don’t want to mistake your cookies for meatballs!

Hummingbird Breakfast Cookies

I hope you love these Hummingbird Breakfast Cookies! With the perfect amount of natural sweetness, good-for-you fats, and wholesome grains, these cookies are sure to give you the energy you need to face the day.

Hummingbird Breakfast Cookies

Made with banana, pineapple, coconut, pecans, and whole grains, these Hummingbird Breakfast Cookies are a naturally sweet and satisfying way to start your day!

Course Breakfast, Dessert, Snack

Cuisine American, Jamaican

Keyword Banana, Breakfast Cookie, Coconut, Healthy, Hummingbird, Oats, Pecans, Pineapple

Prep Time 10

Cook Time 10

Servings 30 small cookies

Ingredients

¼ cup butter, softened
⅓ cup light brown sugar
¼ cup granulated sugar
1 large egg
½ tsp pure vanilla extract
½ tsp ground cinnamon
⅛ tsp ground ginger
⅛ tsp ground nutmeg
1 pinch ground allspice
1 medium ripe banana, mashed
½ tsp baking soda
¼ tsp salt
¼ cup all-purpose flour
½ cup whole wheat flour
1½ cup oats (I used quick oats)
½ cup pecans, chopped to small chips
½ + ⅔ cup unsweetened, flaked coconut
⅓ cup crushed pineapple, drained

Instructions

Preheat your oven to 350° and line a baking sheet with parchment or a silicone liner.
In the bowl of a stand mixer, cream together the butter and sugar at medium-high speed until fluffy, about 2 minutes. Scrape down the sides of the bowl and then add the egg and beat an additional 2 minutes.
Now add the vanilla, spices, and banana and mix on low speed until well incorporated. Sprinkle in the baking soda, salt, and flours and mix until just combined.
Add in the oats, pecans, ½ cup coconut, and crushed pineapple and mix well. At this point, assess the stickiness of your dough. If it seems too sticky to handle, pop the dough in the fridge for a half hour to firm things up a bit. Otherwise, it's time to roll those cookies!
With two small spoons or a small cookie dough scoop, begin to make balls of cookie dough about the size of a walnut. Gently roll them in the remaining flaked coconut, if desired. Place on a lined cookie sheet a couple inches apart and bake in your preheated oven for 9-11 minutes. The dough will look set and both the coconut and bottoms will be starting to turn a beautiful golden brown when done.
Note: If you like a larger cookie, use a ¼ cup to scoop the cookie dough. Shape into flattened discs about ½" to ¾" thick, press into the coconut, and bake an additional minute–approximately 10-12 minutes total.
Once your cookies are done, transfer them to a cooling rack and allow to cool for at least 10-15 minutes before eating (if you can wait that long!). These store very well for several days if kept in an airtight container.
Hot tip: This cookie dough freezes beautifully! Simply shape your cookie dough balls, place on a small baking sheet, and freeze. Transfer your dough balls into a labelled zip-lock bag and store in the freezer until you're ready for an easy breakfast! Just grab the number you need, press in flaked coconut (if desired), and add 1 additional minute to your baking time, for a total of 10-12 minutes for the smaller sized cookie.

Notes

Nutrition information per serving (2 small cookies or 1 larger cookie): 192 calories, 12 g total fat, 6 g saturated fat, 22 g carbohydrate, 2 g fiber, 4 g protein

Did you try this recipe for Hummingbird Breakfast Cookies? Let me know how it went down in the comments!

P.S. Hungry for more? Check out these other delicious recipes!

The post Hummingbird Breakfast Cookies appeared first on The Diet Oracle.

Colcannon with Leeks & Kale

Maureen — Mon, 16 Mar 2020 00:52:27 +0000

If you’re looking for something traditional to add to your St. Patrick’s Day menu, this recipe for Colcannon with Leeks & Kale is an Irish classic! The epitome of rustic comfort food, you’ll love the savory flavor of this humble Irish staple. Creamy mashed potatoes come together with gently sautéed leeks and kale to make the perfect side, whether you’re enjoying a hearty stew or your favorite roasted chicken. So if you want something equally authentic and delicious to add to your St. Patty’s Day table, look no further than this recipe for Colcannon with Leeks & Kale!

Traditional Irish Fare

If you’ve never heard of Irish colcannon, it’s quintessential homestyle cooking at its finest–flavors that are simple but so satisfying. According to my trusty Food Lover’s Companion, colcannon is, “a delicious Irish peasant dish of milk and butter-moistened mashed potatoes mixed with finely chopped cooked onion and kale or cabbage.” In my rendition of colcannon, I reached for curly kale and tender leeks. Leeks, being a milder cousin to both garlic and onions, add a subtle flavor your whole family can enjoy.

A Lighter Colcannon

To lighten this colcannon recipe without losing any of the creamy texture or flavor, I turned to one of my favorite resources, The Best Light Recipe by the Editors of Cooks Illustrated Magazine. If you’ve ever wondered how to lighten up your favorite recipes, you just can’t go wrong with this excellent cookbook! Perhaps even more invaluable than the recipes themselves are the explanations and insights shared by the editors, revealing why some substitutions work while others fail terribly. Save yourself the stress and disappointment and learn from their testing and expertise!

Though the Best Light Recipe doesn’t offer up a recipe for traditional Irish colcannon per se, I was confident their lighter rendition of mashed potatoes would be the key to my quagmire. Like mashed potatoes, colcannon relies on a hearty usage of butter and milk or cream to both moisten and add a creamy richness to the dish. Using their suggested substitution of 2% milk, a bit of light sour cream, and just a small amount of butter, I was able to create a colcannon recipe with vastly lower amounts of fat without sacrificing anything.

Colcannon with Leeks & Kale

If you’re looking for something traditional to add to your St. Patrick’s Day menu, this recipe for Colcannon with Leeks and Kale is an Irish classic!

Course Side Dish

Cuisine Irish

Keyword Colcannon, Kale, Leeks, Potatoes

Total Time 30

Servings 8

Ingredients

2 lb russet potatoes, peeled and diced
2 Tbsp butter, divided
2 leeks, quartered, sliced, and carefully washed to remove sand (white and pale green parts only)
1 cup fresh kale, chopped small (remove and discard and tough veins/stems)
3/4 cup 2% milk, warmed
1/4 cup light sour cream
1 tsp kosher salt (or to taste)
1/4 tsp freshly ground black pepper

Instructions

Fill a medium-sized pot with water. Add the diced potatoes and bring to a boil over medium-high heat. Boil until the potatoes are very tender, about 20 minutes.
Meanwhile, melt 1 tablespoon of the butter in a large skillet over medium heat. Add the chopped leeks and kale and saute until tender, about 10 minutes. About halfway through the cooking time, add a bit of water (about 2 Tbsp) to prevent the pan from getting too dry and to help steam the veggies.
Once the potatoes are done, strain the pot and return the potatoes either to the pot or to the mixing bowl of your standing mixer. Add the warm milk, the remaining 1 Tbsp of butter, and the sour cream to your hot potatoes. Using either a hand mixer or the paddle attachment on your stand mixer, slowly begin to beat the potatoes until creamy and smooth.
Once the potatoes are mashed, fold in the sauteed leeks and kale plus the salt and pepper. Have a taste and adjust to seasoning to your liking. Serve hot and enjoy!

Notes

Nutrition information per serving (1/8 of recipe): 158 calories, 4 g fat, 3 g saturated fat, 27 g carbohydrate, 2 g fiber, 4 g protein

Did you try this recipe for Colcannon with Leeks & Kale? Let me know how it went down in the comments!

P.S. For another fantastic recipe for your St. Patrick’s Day menu, be sure to try my Cheddar & Herb Beer Bread!

The post Colcannon with Leeks & Kale appeared first on The Diet Oracle.

Cheddar & Herb Beer Bread

Maureen — Sun, 15 Mar 2020 04:58:50 +0000

Today I’m excited to share with you the recipe for this savory and delicious Cheddar & Herb Beer Bread! Just in time for St. Patrick’s Day, this rustic quick bread comes together in a snap and would be perfect for your St. Patty’s menu. I think your whole family will love it!

There’s just something about freshly baked bread, isn’t there? Anytime I make bread, all four of the boys seem to magically appear in the kitchen, sniffing around and asking the age-old question, ‘What’s for dinner, Mom?’ When I served up this warm and cheesy loaf with dinner tonight, even my pickiest eater ate every last bite of his slice and asked for seconds. I’d call that a major win!

The Beauty of Quick Breads

Unlike a yeast bread, quick breads require no kneading and no rising time. Using leaveners like baking powder or baking soda, they rely on the chemical reaction between these leaveners and liquids to create gas bubbles and the resulting lift. Without them, the result would be more brick and less bread. Beer’s fizzy little bubbles boost this reaction even further.

The Cheese & Herbs

My twist on this Irish pub classic is equal parts delicious and nutritious. I have always had a soft spot for cheese (of most any kind) and fresh herbs. Though you don’t have to go extra-sharp with your cheddar, do be sure to get a good quality brand that is actually aged. We love Tillamook for this very reason.

As for herbs, you can really get creative here! This time, I kept it simple with some minced chives, but you could use any number of different herbs! Fresh parsley, rosemary, and thyme would all be lovely, just to name a few!

Better for You

Whenever I can, I like to take a recipe and tweak it to make it just a little bit healthier. What can I say? I’m a dietitian! But that doesn’t mean I do so at the expense of taste or texture. It’s all about finding the right balance, no? So let me share with you the changes I made.

To add the power of whole grains, I substituted part of the white flour with whole grain flour. When doing this, I always start by replacing about 1/3 of the white stuff and see how that goes. If the end result isn’t overly heavy, I up it to 1/2 white and 1/2 whole the next time. Though I was quite happy with how this loaf turned out, I think you could definitely try the 50/50 ratio with your flours and get a delicious loaf.

I also decreased the butter and sugar by about half, compared to most recipes I came across. Knowing that I would be adding cheddar cheese to the mix (which would add both fat and moisture), I was confident this change wouldn’t be noticeable. And it wasn’t.

Finally, I made the call to go with a “light” beer for a couple reasons. Though it does lower the calorie count a little bit, that wasn’t the main reason. Knowing I’d be serving this to the kiddos, I worried that a more strongly flavored beer might not be appreciated by their little taste buds. So I opted for a good ole’ fashioned American lager, Bud Light. If you’ve got something else on hand you’d like to try, go for it! Just know it might alter the flavor and color of the end product a bit.

The Perfect Beer Bread

The end result is a wonderfully soft and slightly chewy bread that is ever so moist and delicious. Cozy and filling, each bite rewards you with a bit of gooey cheese and savory goodness that pairs equally well with a simple soup or a steak dinner. The crust has the just right amount of crispy crunch and there’s a perfect balance of sweet, salty, and savory. Our whole family loved this bread and I think yours will, too!

Cheddar & Herb Beer Bread

Your family will love this cozy and filling quick bread made with cheddar, herbs, and of course, BEER! Pairs perfectly with a simple soup or steak dinner and comes together in a snap!

Course Appetizer, Bread

Cuisine American, Irish

Keyword Beer, Cheddar, Herbs, Quick Bread

Prep Time 10

Cook Time 45

Servings 15 slices

Ingredients

2 cups unbleached white flour
1 cup whole wheat flour
1 tsp salt
1 Tbsp baking powder
1 cup grated cheddar cheese
3 Tbsp fresh herbs, minced (e.g. chives, parsley, rosemary, thyme)
2 Tbsp granulated sugar
2 Tbsp butter, melted
12 oz light beer (or your beer of choice!)
Cooking spray for loaf pan

Instructions

In a medium bowl, combine the flours, salt, baking powder, and salt. Mix well. Then add the grated cheddar and fresh herbs and stir again.
Add the remaining ingredients to your bowl–the sugar, butter, and beer–and stir well to combine, but don’t over-mix. Your batter won’t be perfectly smooth.
Spray a 9″ x 5″ loaf pan with cooking spray and then scrape your bread batter into the pan. Smooth to even out the top and then pop into your pre-heated oven.
Bake for 45-55 minutes or until finished baking. The loaf will be lightly browned in places and when you knock on the side of the loaf, it will sound hollow. Mine was done in 45 minutes.
Cool for at least 20 minutes before slicing and enjoy!

Notes

Nutrition information per serving (1/15 of loaf): 135 calories, 4 g total fat, 3 g saturated fat, 19 g carbohydrate, 2 g fiber, 5 g protein

Did you try this recipe for Cheddar & Herb Beer Bread? Let me know how it went down in the comments!

The post Cheddar & Herb Beer Bread appeared first on The Diet Oracle.

Hearty and Delicious Borscht

Maureen — Sat, 29 Feb 2020 03:00:30 +0000

Welcome back to The Diet Oracle! Today I am bringing you a recipe that is loaded with flavor and packs a nutritional wallop. With its roasted root vegetables and savory herbs, this Hearty and Delicious Borscht is the very definition of rustic comfort food!

If you’ve never had it before, borscht is truly a soup worth remembering. Made with fresh beets, the finished soup is a gorgeous berry-red color. Traditionally served either hot or cold and with or without meat, borscht is a recipe for all seasons and can be tweaked to your heart’s content. Both practical and delicious, it’s no surprise that such a hearty and filling soup would have its origins in Russia and Poland.

Beets?

Now if the thought of beets makes you wrinkle your nose, don’t let that stop you from trying this recipe! Believe it or not, I have never really liked them myself. I’d only ever tried them solo or, even worse, pickled and I just couldn’t get past the taste or texture. It wasn’t until I tried them as an ingredient that I truly enjoyed them.

The first dish I ever had with beets that truly knocked my socks off was a beautiful garnet-red risotto made with pureed roasted beets and chevre goat cheese. I’m telling you now, I have never been so shocked in my life! Despite being convinced I would gag on the first bite, I had never tasted something so complex and so delicious. One of these days I’ll have to try and replicate that amazing recipe!

The second dish that ultimately won me over for beets was–you guessed it–borscht! We have a fantastic European restaurant in the next town over owned and operated by a wonderful woman from Ukraine. Though her menu offers quite the culinary tour of Europe, her Eastern European dishes are some of our favorites. Her recipe for borscht was the first I’d ever had and to this day, is my standard. I like to think that my rendition comes pretty close!

Waistline-Friendly!

Need another reason to dig in? Starting your meal with a hearty vegetable soup like borscht is a fantastic way to lose weight! Studies have shown that individuals who begin their meal with a veggie-packed broth-based soup end up eating 15% fewer calories over the course of their meal when compared with those who don’t.

Why? To begin with, a vegetable-based soup is a great way to physically fill up on lower calorie foods. Plus, in the time it takes you to enjoy that cup of soup, your brain is getting the all-important message that food is going down the hatch. Remember, it takes about 20 minutes for your brain to register satisfaction, so beginning with a low-calorie starter–like borscht–will ultimately help you to eat fewer calories without feeling like you’re eating less!

Vegetarian-Friendly!

Whether you live a veg lifestyle or simply prefer meatless options, this recipe has got you covered. Borscht is easily made vegetarian or vegan simply by swapping in vegetable-based options for the broth and sour cream. And, being meatless, this borscht would also make a lovely addition to any Lenten menu! Though many recipes suffer without the richness meat can provide, the roasted vegetables and fresh herbs bring such a depth of flavor that you won’t even notice it’s meatless. Just don’t forget that dollop of sour cream!

Nutrition Highlights

Though its humble list of ingredients is decidedly unsexy, the nutritional value of this soup is astounding! Thanks to all the root vegetables, borscht offers a smorgasbord of vitamins and minerals, namely vitamins A, B6, C, biotin, and folate, as well as magnesium, potassium, phosphorus, manganese, and iron.

Beets in particular have some intriguing nutritional properties and have been used in medicinal remedies for centuries. They are rich in the phytochemicals anthocyanins and saponins, two antioxidants which may offer protection against cellular damage and chronic disease. Beets are also rich in nitrates, which may offer ranging benefits from blood pressure reduction to training recovery. No matter how you slice them, beets are a smart addition to your diet!

I hope you love this recipe for Hearty and Delicious Borscht–I know we do! Whether you’re looking to add a new recipe to your soup repertoire, want to sample an Eastern European classic, or would like to take advantage of its nutritional benefits, you can’t go wrong with a cup of borscht!

Hearty & Delicious Borscht

Whether you like it hot or cold, this recipe for borscht is sure to satisfy! Roasting the veggies brings out their flavor and makes for a truly delicious cup of soup. And whatever you do, don't skip the sour cream!

Course Main Course, Soup

Cuisine European, Russian

Keyword Beets, Borscht, Soup

Prep Time 15

Cook Time 1 20

Servings 12

Author Maureen @ The Diet Oracle

Ingredients

5-6 medium-sized beets, peeled and diced small
2 large carrots, peeled and diced
2 large russet potatoes, peeled and diced
2 Tbsp olive oil, divided
1 medium yellow onion, diced
2 celery stalks, diced
2 cloves garlic, minced
8 cups reduced-sodium beef broth (I use Better Than Bouillon mixed with water) Substitute vegetable broth for a vegan/vegetarian variation!
1 Tbsp fresh thyme leaves, minced
1 bay leaf
2 Tbsp tomato paste
2-2½ tsp kosher salt
1 tsp ground black pepper
2 cups cabbage, thinly sliced (I use a slaw mix)
3 Tbsp fresh or freeze-dried dill (I use Litehouse Freeze-Dried Dill)
3 Tbsp red wine vinegar
¾ cup reduced-fat sour cream (I like Tillamook)

Instructions

Begin by roasting your root vegetables to bring out their flavor. Preheat your oven to 400°. While it's heating up, pile the beets, carrots, and potatoes onto a large baking sheet. Drizzle with 1 tablespoon of the olive oil and give them a good toss with your hands to evenly coat. Spread them out into a single layer and once the oven's reached temperature, pop them in. Roast for 20 minutes.
Once your roasting veggies are about halfway done, heat the remaining 1 tablespoon of oil in a large pot over medium heat. Add the onion and celery and saute until just softened, about 5-7minutes. Add the garlic and saute for another couple minutes.
Slowly pour the broth into the pot and take a moment to scrape up any browned bits off the bottom with a wooden spoon. Then add in the fresh thyme, bay leaf, and tomato paste and give it all a good stir.
By this point, your root veggies should be ready to pull out of the oven. Transfer them directly into your pot and give it all another good stir. Season with the salt and pepper.
Reduce the heat to medium-low and simmer the soup for 40 minutes up to an hour. Once the veggies are tender to your liking, add the sliced cabbage, dill, and red wine vinegar. Stir well and simmer for another 5 or so minutes until the cabbage has softened a bit and the flavors have melded.
Serve with a dollop of sour cream and garnish with extra dill, if you wish. Enjoy!!
(Note: This soup is definitely one that gets better the next day, making for fantastic leftovers!)

Notes

Nutrition Facts per Serving (1/12 of recipe or about 1 cup served with 1 tbsp light sour cream): 120 calories, 4 g total fat, 1 g saturated fat, 18 g carbohydrate, 2 g fiber, 5 g protein

Did you try this recipe for Hearty and Delicious Borscht? Let me know how it went down in the comments!

The post Hearty and Delicious Borscht appeared first on The Diet Oracle.

Buffalo Sauce and Marinade

Maureen — Sat, 01 Feb 2020 05:25:00 +0000

Here is the recipe for my Buffalo Sauce and Marinade! It is fabulous on Grilled Buffalo Chicken Skewers with Skinny Blue Cheese Dip, not to mention anything else you might want to add a little kick to. With Frank’s RedHot, chili powder, and smoked paprika at play, this is definitely no one-dimensional heat. It’s got the perfect balance of spicy, savory, sweet, and of course, HEAT!

Making this recipe couldn’t be easier. Simply measure each of the ingredients into a small glass bowl and stir well to combine. It’s great as a marinade, mop for the grill, and sauce at the table. On a side note, if you plan to be handling the sauce directly with your hands, do consider putting on a pair of clean dish gloves. Those spices can really set off sensitive skin or get up under your fingernails only to punish you the next time you rub an eye.

So if you’re on the hunt for a new recipe that will really take it up a notch, give this Buffalo Sauce and Marinade a try! It’ll definitely transform plain ole’ chicken into something fantastic!

Buffalo Sauce and Marinade

A delicious Buffalo sauce and marinade with the perfect balance of spicy, savory, sweet, and of course, HEAT!

Course Condiment

Cuisine American

Keyword Buffalo, marinade, sauce, Spicy

Prep Time 10

Servings 12

Ingredients

⅓ cup Frank's RedHot Original
1 Tbsp distilled white vinegar
1 Tbsp tomato sauce
2 tsp honey
2 cloves garlic, minced finely
½ tsp chili powder
¼ tsp smoked paprika
½ tsp kosher salt
¼ tsp ground black pepper
3 Tbsp butter, melted

Instructions

Measure all ingredients into a small glass bowl and stir well to combine. Works great as a marinade, grilling mop, or serving sauce! Makes approximately ¾ cup.

Notes

Nutrition information per serving (1 tablespoon sauce): 30 calories, 2 g fat, 1.5 g saturated fat, 1 g carbohydrate, 0 g fiber, 0 g protein

Did you try this recipe for Buffalo Sauce and Marinade? Let me know how it went down in the comments below!

The post Buffalo Sauce and Marinade appeared first on The Diet Oracle.

Grilled Buffalo Chicken Skewers with Skinny Blue Cheese Dip

Maureen — Sat, 01 Feb 2020 00:32:01 +0000

I’ve got another Super Bowl-worthy recipe for you today, folks! Though I have never been a fan of wings, I adore some fried chicken doused in spicy Buffalo sauce–buttery with a heat that gets you in the nose hairs, you know what I mean? A woman on a mission, I set out to make the best Buffalo chicken you’ve ever tasted and a dip that’s worthy to dunk it in. Though we can debate whether I’ve actually won the title for best Buffalo skewers, this recipe for Grilled Buffalo Chicken Skewers with Skinny Blue Cheese Dip will definitely light up your taste buds and lighten up your snack table.

The Chicken

So let’s talk about the chicken first. Instead of going the fried route, I wanted to create a chicken skewer that would bring all the heat but without that high calorie count. Using skinless chicken breasts was the obvious choice to bring down the calories, but we all know how bland those can be, no? A great marinade and sauce would be essential to bring that big flavor I was looking for.

The Sauce

With that in mind, I started working on the sauce and marinade. Knowing that I wanted a bold and complex recipe, it was important to strike the right balance of sweet, salty, savory, acidic, and of course, HEAT. Frank’s RedHot was, of course, a no-brainer. I love the flavor of those aged cayenne peppers! To deepen the heat even further and infuse just a bit of smokiness, I next added chili powder and smoked paprika to the mix. A dab of tomato sauce gives the sauce body and pairs with the honey to bring just a hint of sweetness. I finished this off with melted butter, tossed in a few extra odds and ends, et voila! The end result is everything I hoped it would be! Armed with this delicious Buffalo sauce and marinade, I was super excited to try it on my chicken skewers.

The Dip

And now for that Skinny Blue Cheese Dip! My friends, this one is nothing short of fantastic. If you love the veiny bleu stuff, this dip will soon become a staple. It’s creamy, tangy, and has the perfect amount of bite from the pungent Gorgonzola. And, wonder of wonders, this amazing dip has only 45 calories per serving! That’s over 60% fewer calories than your typical blue cheese dressing! Click here to get the recipe.

Putting it All Together

Though it took a bit of fiddling around with flavors and ingredients, these chicken skewers came together beautifully! Every bite bites back, from the homemade Buffalo sauce to the deceptively light blue cheese dip. They’d be the perfect addition to any snack table and with over 33% fewer calories than your typical Buffalo wings, you can indulge in this fan favorite without losing track of your goal!

Grilled Buffalo Chicken Skewers with Skinny Blue Cheese Dip

Light up your taste buds with these fabulous Buffalo Chicken Skewers! The homemade Buffalo Sauce and Marinade has the perfect balance of spicy, savory, sweet, and of course, HEAT!

Course Appetizer, Main Course

Cuisine American

Keyword Chicken, Dip, Grilled, Spicy

Prep Time 10

Marinate 1

Servings 4

Author Maureen @ The Diet Oracle

Equipment

Gas or electric grill
4-6 metal skewers

Ingredients

1 lb boneless, skinless chicken breasts cut on the diagonal into 1½" strips
1 recipe Buffalo Sauce and Marinade (see ingredients below)
½ cup Skinny Blue Cheese Dip (see notes for link to recipe)

For the Buffalo Sauce and Marinade

⅓ cup Frank's RedHot
1 Tbsp distilled white vinegar
1 Tbsp tomato sauce
2 tsp honey
2 cloves garlic, finely minced
½ tsp chili powder
¼ tsp smoked paprika
½ tsp kosher salt
¼ tsp ground black pepper
3 Tbsp melted butter

Instructions

Begin by making the Buffalo sauce and marinade. Measure all the ingredients into a small glass bowl and stir well to combine. Set aside.
After slicing the chicken breast, pop it into a gallon-sized zip-lock sack. Pour in about ½ of the Buffalo sauce, squeeze out the air, and zip it shut. Gently squish it all around to coat your chicken completely. Put it in the fridge to marinate for at least 1 hour.
When it's time to get cooking, pre-heat your grill over high heat until the temperature inside reaches 450° or higher. Or, if using an electric grill, heat it up on HIGH and watch for your temperature indicator light to go off.
While the grill is heating, pull your marinated chicken out of the fridge. Grab your metal skewers and a clean cookie sheet. (I also like to put on a pair of clean dish gloves to keep that hot sauce off my hands and out from under my fingernails!) Thread 2-3 pieces of chicken onto each skewer and transfer to the waiting cookie sheet. Discard any marinade that's come into contact with the raw chicken.
Once every piece is skewered, transfer your skewers to the hot grill and turn down your grill temperature to maintain about 375°-400° (or turn down your electric grill to medium-high). As the chicken is cooking, brush those skewers with some of the leftover Buffalo sauce to add even more flavor, if desired. (If you're wanting to serve sauce on the table, just be sure to set some aside that won't come into contact with the uncooked chicken!) Grill for approximately 4 minutes on each side, for a total of 8 minutes. The chicken is done when its juices run clear and an internal temperature reads 165°.
Though you can definitely serve these on the skewers, I usually slide the chicken off onto a platter for easy eating and dipping. Serve alongside any reserved Buffalo sauce, the Skinny Blue Cheese Dip, and enjoy!!

Notes

Nutrition information per serving (4 oz grilled chicken with 1 Tbsp Buffalo sauce): 175 calories, 7 g fat, 3 g saturated fat, 0 g carbohydrate, 28 g protein

If serving with Skinny Blue Cheese Dip, 2 Tbsp dip would add 45 calories, 4 g fat, 1 g saturated fat, 1 g carbohydrate, 0 g fiber, and 2 g protein.

Did you try this recipe for Grilled Buffalo Chicken Skewers with Skinny Blue Cheese Dip? Let me know how it went down in the comment section below!

The post Grilled Buffalo Chicken Skewers with Skinny Blue Cheese Dip appeared first on The Diet Oracle.

Skinny Blue Cheese Dip

Maureen — Fri, 31 Jan 2020 06:30:13 +0000

If you love blue cheese dip, this one’s for you. Though I’m not typically a huge fan of veiny cheeses, I will make an exception for this dressing any day of the week. It’s creamy and delicious with the perfect amount of bite. Oh, and did I mention it has only 45 calories per serving? So next time you want to indulge without hindering your goals, give this Skinny Blue Cheese Dip a try! You won’t regret it.

A Lighter Dip

So how did I manage to make this dip so delicious for just a fraction of the calories? It’s all about the smart substitutions! By swapping out regular mayonnaise and sour cream for light mayo, low-fat Greek yogurt, and low-fat buttermilk, you get a creamy and tangy dip for over 60% fewer calories without sacrificing flavor or texture. In fact, this dressing tastes so rich, you’ll have a hard time believing it isn’t full-fat!

Though it might be tempting with a dip like this to go fat-free everything, reaching for low-fat options will help you cut back on calories without losing that rich flavor and texture that fat provides. Personally, I love Best Foods Light Mayonnaise and Fage Total 2% Greek yogurt in recipes because they really deliver that creamy consistency without the extra grams of fat. If you, however, have a different brand that you love, go with it!

Whipping up this dip couldn’t be any easier. Simply measure your ingredients into a medium-sized bowl, fold gently to combine, and then chill for a few hours to let those flavors get together. And, if you end up with leftover dip (as unlikely as that may be), it can be kept in the fridge for up to 5 days.

So Versatile

This Skinny Blue Cheese Dip is so good, you’ll be looking for excuses to scoop it up. Veggies? Check. Chips? Most definitely. Buffalo chicken? Hello! And this dip also doubles as a fantastic salad dressing. It’s so versatile, you’ll want to keep a batch at the ready!

So next time you need a dip that won’t blow your calorie budget, give this recipe a whirl! Whether you’re looking for something delicious to add to your Super Bowl snack table or simply want a healthier dressing for your favorite Cobb salad, you will love the bold flavor of this Skinny Blue Cheese Dip.

Skinny Blue Cheese Dip

A creamy blue cheese dip so delicious, you won't believe it isn't full fat!

Course Appetizer, Condiment

Keyword Dip, Reduced-Calorie, Reduced-fat

Prep Time 10

Chill Time 3

Servings 8

Author Maureen @ The Diet Oracle

Ingredients

⅓ cup light mayonnaise (I used Best Foods)
⅓ cup low-fat Greek yogurt (I used Fage 2%)
2 Tbsp low-fat buttermilk
3 Tbsp blue cheese crumbles I used Gorgonzola
1 clove garlic, minced finely
1 pinch kosher salt
1 pinch ground black pepper
1-2 dashes cayenne pepper

Instructions

Gently fold together all ingredients in a small bowl. Cover and chill for 3 hours to allow the flavors to meld.
Serve as a dip with your favorite chips, veggies, or chicken tenders. Also works great as a salad dressing! Store in the refrigerator for up to 5 days. Makes about 1 cup of dip.

Notes

Nutrition information per serving (2 tablespoons dip): 45 calories, 4 g fat, 1 g saturated fat, 1 g carbohydrate, 0 g fiber, 2 g protein

Did you try this recipe for Skinny Blue Cheese Dip? Let me know how it went in the comments below!

The post Skinny Blue Cheese Dip appeared first on The Diet Oracle.