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From Your Table to Your Health: Versatile Vinaigrette

Registered dietitian Becky Varner has a recipe for versatile vinaigrettes that will add flavor without adding calories to your meals.
BY BECKY VARNER Published: June 5, 2013

Another basic recipe to use in various ways is an orange glaze, which can be drizzled over a plain, cooked chicken breast, pork chop or fish to dress it up.

It can even be served over vegetables such as carrots or sweet potatoes.

If desired, add 1 to 2 teaspoons (or more depending on your taste) of a fresh minced herb to the glaze during the last minute or two of cooking.

Try tarragon if serving over chicken, rosemary if serving over pork chops, and dill if serving over fish.

Another variation is to sprinkle the herb on top of the glaze after it has been served instead of stirring it in during the final minute(s) of cooking. This recipe is also follows.

Our first vinaigrette is delicious tossed with a mixed green salad with just one other ingredient such as cherry tomatoes or with a variety of favorite ingredients such as sliced cucumber, slivers of purple onion, sliced mushrooms, bell pepper strips, radishes and/or grated carrots. Fruits such as diced strawberries, blueberries or orange sections also can be added. Use your imagination to decide which vegetables and fruits you want in your salad.

This vinaigrette also can be drizzled over an individual serving of several ingredients such as diced avocado, cherry tomatoes and reduced-fat crumbled feta cheese to make a lovely side salad. Vinaigrettes can even be used as a marinade for poultry or meat. Find a vinaigrette you love and you will find multiple uses for it


Simple Vinaigrette Recipe

Makes a ½ cup or 8 tablespoons

¼ cup extra-virgin olive oil

¼ cup white balsamic vinegar

1 tablespoon Dijon mustard

½ tablespoon minced garlic

¼ teaspoon salt

¼ teaspoon black pepper

1 teaspoon sugar

• Combine ingredients in a small bowl and stir or whisk to blend. If preferred the ingredients can be placed in a small jar with tight fitting lid and shaken or placed in a blender or food processor and blended.

Nutrition Information: This recipe makes 8 tablespoons. Each tablespoon contains approximately 64 calories and 7 grams fat.

Fruit Salad Dressing

Makes a ¼ cup or 4 tablespoons

2 tablespoons freshly squeezed lime juice

2 tablespoons orange juice

2 tablespoons powdered sugar

1 tablespoon chopped fresh mint

• Combine ingredients in a small bowl and stir or whisk to blend. Or the ingredients can be placed in small jar with tight fitting lid and shaken.

Nutrition Information: This recipe makes 4 tablespoons. Each tablespoon contains approximately 21 calories and no fat.

Orange Glaze Recipe

Makes 1 cup of glaze

2 cups orange juice

Fresh herbs such as tarragon, dill or rosemary if desired

• Pour orange juice in a skillet or saucepan and bring to a simmer. Simmer for 10 to 12 minutes, stirring occasionally, to reduce the volume by half. For a thicker glaze simmer a little longer.

Nutrition Information: This recipe makes 8 tablespoons. Each tablespoon contains approximately 14 calories and no fat.

Lunch

and Learn

Becky will teach Learn with Lunch classes featuring Chilled White Gazpacho, Caramelized Orange Chicken and Fresh Fruit Compote with Basil at noon Tuesday in the Gourmet Grille inside Buy For Less at 3501 NW Expressway; at noon June 18 at the 10011 SE 15th location in Midwest City; and at 9:30 a.m .June 19 at Uptown Grocery Co., 1230 W Covell in Edmond. Class size is limited, call 302-6273, ext. 332, for reservations.

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