Special Meals

Salads & Dressings

Low Fat Salad Dressing

Healthy foods, lower blood and cholesterol. The daily good food for people to add into their diet plan.
A simple to make classic mayonnaise - a must for the weight conscious!

healthy foods vegetable pasta salad recipes

Low Fat Salad Dressing

healthy check tick
Health Check
Commercial mayonnaise has 6.5g fat, mainly polyunsaturated, per tablespoon
Commercial mayonnaise contains 162mg sodium per tablespoon; this has only 30mg

preparation & cooking time
Preparation Time
5 minutes

preparation & cooking time
Make 1 ¼ Cups
½ cup low-fat natural yoghurt
1 teaspoon Dijon mustard
1 teaspoon white wine herb-flavoured vinegar or cider vinegar
¼ cup olive oil
¼ teaspoon sugar
Pinch of white pepper
½ cup low-fat salt-reduced cottage cheese

preparation & cooking time
Place ½ cup yoghurt in a medium-sized mixing bowl. Add the mustard and the vinegar. Beat the mixture well with a wire balloon whisk.
Add the olive oil gradually, beating in after each addition. Add remaining yoghurt, sugar and pepper; beat well.
Mix the cottage cheese in a food processor or blender until smooth. Alternatively, use a wooden spoon to press the cottage cheese through a sieve placed over mixing bowl. This will give the same result as blending or processing. Add the cottage cheese to the yoghurt mixture and beat well until evenly combined.
Serve with salads and use in place of mayonnaise.
Add 1 tablespoon lime juice and ¼ cup shredded dill and serve with smoked salmon. Or add 1 clove crushed garlics and ¼ cup shredded basil and serve with cooked prawns. Or try 1 teaspoon finely chopped freshh ginger and ¼ cup orange juice and serve with coleslaw salad.

preparation & cooking time
Per Tablespoon
Cals 44/kj 184
Carbohydrates 1 g
Fibre Nil
Protein 2 g
Sodium 30 mg
Fat 4 g
Cholesterol Nil

Cook's Tips preparation & cooking time
Cook's Tips

Chill olive oil in the refrigerator when making this salad dressing in hot weather. If the oil is too warm it will curdle the salad dressing.

To sieve cottage cheese, place in a sieve over mixing bowl and rub with the back of a wooden spoon. It will go through the sieve smoothly.

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