A DELICIOUS WAY TO ADD CALCIUM & REDUCE FAT
by Joanna White
Why Eat Yogurt Cheese?
Yogurt cheese has a greater portion of the nutrients in yogurt, because the whey has been removed, resulting in a higher concentration of calcium per volume than other dairy products. It is low in calories, sodium, cholesterol, and lactose and has a wonderful smooth texture with a flavor somewhere between cream cheese and sour cream.
How to Make Yogurt Cheese
1. Use natural regular, low-fat or nonfat yogurt THAT DOES NOT CONTAIN GELATIN. Gelatin becomes incorporated in the whey and prevents the whey from draining off. Plain or flavored yogurts can be used, but read the label carefully for gelatin. Avoid the extra-creamy yogurt‹it has a tendency not to separate very well. (Occasionally some brands that do not contain gelatin will not separate, and this is due to the processing temperature. It may be just that particular batch, but as a rule I would try to avoid that specific brand in the future.)
2. Place yogurt in a draining device over a bowl, cover with plastic wrap or a lid and refrigerate for at least 8 hours or overnight. A large quantity of whey is released in the first 2 hours of draining, but at least 8 hours (or ideally 18 to 24 hours) is necessary if you want to reach the same consistency of cream cheese or sour cream for substitution purposes.
3. After the yogurt has drained, discard whey, cover and refrigerate yogurt cheese until ready to use. Sometimes a little whey will accumulate at the top of the stored yogurt cheese; pour off the excess whey before measuring. Yogurt cheese will usually last up to 2 weeks in a tightly covered container.
4. Generally, 1 cup yogurt yields 1/2 cup yogurt cheese. A 2-pound container of yogurt will yield approximately 13/4 to 2 cups yogurt cheese and an equal amount of whey. The quantities will vary slightly depending on the brand.
POTATO LEEK SOUP
This creamy soup makes a great vegetarian meal. For fun, hollow out small round loaves of bread and use them as soup bowls. When you are done, eat the bowl!
10 large russet potatoes 6 large leeks 2 cups nonfat milk 2 Tbs. fresh dill weed 1 cup nonfat yogurt cheese salt and pepper to taste salted cold water to cover
Per serving: 375 calories, 12g protein, 82g carbo, 1g fat, NA sodium, 2% calories from fat.
It's easy to fix this low-fat recipe. Serve it either hot or cold-it's ideal for a picnic. If desired, add more herbs and flavorings to breadcrumbs, such as oregano, basil, garlic and/or onion powder.
|8||chicken breast halves|
|1/4 cup||Dijon mustard, or more if needed|
|1 cup||nonfat yogurt cheese|
|1 cup||seasoned bread crumbs|
|2-3 Tbs.||melted butter|
|salt and pepper to taste|
NEW YORK CHEESECAKE
This recipe makes a dense New York-style cheesecake that is served without a crust.
|4 cups||well-drained non-fat yogurt cheese|
|6||egg whites, or 3 eggs|
|1 Tbs.||fresh lemon juice|
|1 tsp.||grated fresh lemon peel (zest)|
|1 tsp.||vanilla extract|
|3 Tbs.||sifted cake flour|
If desired, the sauce can be gently warmed and served as an accompaniment instead of baking it over the fish.
|1/2 cup||balsamic or red wine vinegar|
|1 tsp.||dried dill weed|
|1/2 tsp.||black pepper|
|1 cup||nonfat evaporated milk|
|1 cup||nonfat yogurt cheese|
|12||salmon fillets, 8 oz. ea.|
|fresh dill sprigs for garnish|
From Recipes for Yogurt Cheese, by Joanna White. Illustrations by James Balkovek. © 1996 by Bristol Publishing Enterprises, Inc. Excerpted by arrangement with Bristol Publishing Enterprises. $8.95. Available in local bookstores, or call 510-895-4461; outside California, call 800-346-4889.