Low-Fat French Dressing

Recipe serves 4.

Ingredients:

2 tablespoons white vinegar
1 tablespoon olive oil
1 teaspoon grainy mustard
1 small egg white

Method:


1. Combine all ingredients until smooth and well combined.

Low-Fat Orange and Ginger Dressing

Recipe serves 4.

Ingredients:

1/2 cup orange juice
1 tablespoon vinegar
1 tablespoon olive oil
2 tablespoons grated ginger
1 teaspoon honey

Method:

1. Mix all ingredients together until well combined.

Low-Fat Tomato and Garlic Dressing

Recipe serves 4.

Ingredients:

2 tomatoes, roughly chopped
1 clove garlic, crushed
1 tablespoon olive oil
2 tablespoons white vinegar

Method:

1. Process all ingredients until smooth.

Tricolor Pasta Salad with Cheese Dressing

You can make this easy and healthy salad a day ahead and refrigerate it to keep it cold. If the pasta absorbs too much of the dressing, stir in 1 or 2 tablespoons of water just before serving to restore the creamy texture. Recipe serves 4.

Ingredients:

8 ounces (250 g) medium-sized tricolor pasta shells, or elbow macaroni
4 cups cauliflower florets
3 medium-sized carrots peeled and thinly sliced on the diagonal
2 medium-sized stalks celery, thinly sliced on the diagonal
1 small yellow zucchini, halved and thinly sliced on the diagonal
For the Dressing:
1 cup low-fat cottage cheese
2 tablespoons grated Parmesan cheese
2 tablespoons apple juice
2 tablespoons cider vinegar
1 teaspoon Dijon mustard
1 clove garlic, crushed
1 1/4 teaspoons dried basil, chopped
1/4 teaspoon black pepper, or to taste
2 spring onions, including tops, sliced (optional garnish)

Method:

1. Bring a stock pot of water to the boil; add the pasta. When the water returns to the boil, add the cauliflower and carrots and cook for 4 minutes. Add the celery and cook for a further 3 minutes or until the pasta is firm-tender. Add the zucchini, remove from the heat and drain in a colander. Rinse thoroughly under cold water and transfer to a large bowl.
2. To make the dressing, blend the cottage cheese, Parmesan, apple juice, vinegar, mustard, garlic, basil and pepper in a food processor or blender until smooth. Pour the dressing over the pasta-vegetable mixture and toss to coat. Cover with plastic food wrap and chill for 4 hours. Garnish with spring onions if desired.

Ham Salad Sandwich with Tangy Mustard Dressing

This highly flavored combination of ham and mustard can also be made with any leftover cooked meat or poultry. Leave out the gherkins if you are trying to keep your salt intake to a minimum. Recipe makes 2 sandwiches.

Ingredients:

1 cup diced cooked ham
1 small carrot, peeled and grated
3 tablespoons low-calorie (kilojoule) mayonnaise
2 sweet gherkins, chopped
1 1/2 teaspoons Dijon mustard
1 teaspoon bottled horseradish (optional)
4 slices pumpernickel or wholemeal bread

Method:

1. In a small bowl, combine the ham, carrot, mayonnaise, gherkins, mustard and horseradish, if desired. Spread 2 slices of the bread with half of the mixture. Top with the remaining bread and cut the sandwiches in half.

Cheese Variation: Omit the meat from the spread mixture. Place a 1 ounce (30 g) slice of tasty, low-fat cheese on 2 slices of bread and spread with half the mixture. Top with remaining bread and cut in half.

Sweet Apple Variation: Omit the mustard and the horseradish. Add half a Granny Smith apple, cored and sliced, and 1/2 tablespoon sultanas or raisins.

Aioli

This traditional garlic sauce can be used as a salad dressing or as a dip. Recipe serves 3-4.

Ingredients:

8 cloves garlic
2 egg yolks
White pepper and salt
1 teaspoon Dijon mustard
Juice of 1 medium lemon
1 1/4 cups olive oil

Method:

1. Peel garlic and puree in a food processor or blender.
2. Add egg yolks, mustard, salt and pepper to taste. Process until smooth.
3. With machine running, gradually add oil in a steady stream. Continue blending until sauce is thick and glossy.
4. Store in the refrigerator covered with plastic wrap until ready to use.