Vegetarian mushroom stroganoff with paprika, lemon zest, and strained yogurt in a reduced vegetable stock sauce. Low-fat, creamy, and packed with earthy mushroom flavor.
Manicotti shells stuffed with water-packed tuna, nonfat cottage cheese, lemon, and dill, topped with a creamy yogurt-cottage cheese sauce and Parmesan. A high-protein, low-fat spin on stuffed pasta that's ready in an hour.
Radishes in cream: a 10-minute peppery radish salad in a tangy sour cream, yogurt, and horseradish dressing. Served in crisp lettuce cups. A classic Eastern European spring side.
Yoghurt is a great tenderiser for chicken breast, which can be a little tough when cooked without marinating beforehand. Buy organic yoghurt if possible to avoid the traces of growth hormones and antibiotics commonly found in conventional dairy products.
Slow cooker vegetable stroganoff combines mushrooms, broccoli, carrots, and onions in tomato-stock sauce, finished with yogurt and sour cream over noodles. Vegetarian comfort food without the beef.
A spice cake mix upgraded with rolled oats, low-fat yogurt, and chopped apples, finished with a crunchy brown sugar and oat crumble topping. Bakes in one pan, ready in an hour.
South Indian vegetable kurma with eggplant, carrots, peas, beans, and potatoes in a fresh coconut-chili-poppy seed paste. A fragrant vegetarian curry finished with tomatoes and yogurt.
Yogurt-marinated chicken baked golden, then simmered in a buttery saffron cream sauce with whole spices and ground almonds. Authentic Indian butter chicken from scratch.
Beach Bar Chicken and Cashew Salad layers poached chicken, fresh fruit, mandarin oranges, and cashews over greens with a coconut-yogurt honey dressing. A tropical, make-ahead summer salad.
Chilled avocado cilantro soup blended with yogurt, buttermilk, lime juice, and curry powder. A no-cook cold soup with creamy tang and a gentle kick of red pepper.
Poached salmon steaks for two, simmered in an aromatic bay-dill-peppercorn broth and served with a cool yogurt-cucumber sauce. Light, elegant date-night dinner.
Low-fat tomato dip made with sieved cottage cheese, nonfat yogurt, ketchup, and tomato juice. A creamy, high-protein party dip with no cooking required. Ready in 10 minutes.
Chicken leg pieces marinated in spiced yogurt with ginger-garlic paste, mace, cumin, and gram flour, then roasted on skewers. Cook it tandoor-style, on the grill, or in your oven.
Chilled winter vegetable salad with blanched kale, julienned leeks, and sliced carrots served over a tangy garlic yogurt dressing with red wine vinegar.
Mulligatawny stew with curried chicken thighs, lentils, potatoes, and apple cider, finished with yogurt and fresh apple. A hearty Anglo-Indian soup with layers of warm spice.
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