help me make this recipe lower in fat
hi everyone, could you take a look at the following recipe and help me make it lower in fat? It's the dressing that is my main concern ... I especially need some help in choosing something lower in calories than the buttermilk. Guess it is not a cobb salad without eggs ... perhaps I could only put in one? thanks.
Salmon Cobb Salad in Creamy Dill Dressing
6 cups chopped romaine lettuce
2 cooked salmon fillets, pulled apart with 2 forks into 1-inch pieces
4 slices turkey bacon, cooked until crisp and crumbled
1 cup shredded carrots
1 green bell pepper, seeded and sliced
1/2 cup thinly sliced red onion
2 tablespoons drained capers
2 hard boiled eggs, sliced
1/4 cup crumbled gorgonzola
1/2 cup sour cream
1/2 cup buttermilk
2 teaspoons Dijon mustard
1 tablespoon chopped fresh dill
Salt and freshly ground black pepper
Arrange lettuce on a platter. Top with salmon, bacon, carrots, bell pepper, red onion, capers, eggs, and gorgonzola.
In a small bowl, whisk together sour cream, buttermilk, Dijon, and dill. Season, to taste, with salt and pepper. Pour dressing over salad and serve.
In Canada buttermilk has the same amount of fat as 1% milk. I would guess it is the same in the U.S. The name almost implies it is calorific but it is not. You could definitely use light sour cream in this recipe as there are a lot of other very good flavours going on (i.e. capers, red onion, Dijon...).
Well, you've got three really high fat ingredients there in the buttermilk, sour cream and cheese. And the buttermilk is the least of the problems - calories per 100g are, respectively, 40, 200 and 335.
To my taste, the cheese jars with the other much lighter flavours and I'd prefer to eat it without. That'd also help the most in reducing the calorie intake.
Using something else, in place of the sour cream would also help - say a low, or 0%, fat yoghurt
The biggest areas where fat is present in this recipe is the sour cream and gorgonzola, even though the gorgonzola is already a pretty low-fat cheese to begin with. Generally soft cheeses like gorgonzola have less fat per ounce than their hard cheese counterparts.
I would target the sour cream and take that out and use plain non-fat yogurt instead.
Other than the Kate's brand, most buttermilk sold in American supermarkets is lowfat or fat-free. It got its name because it is the liquid remaining after cream is churned into butter. However, today's supermarket buttermilk is not the same thing. It is skim or lowfat milk to which a culture has been added to give it tang. You could just as easily dilute some lowfat or nonfat yogurt to a milky consistency.
I often substitute half soft silken tofu for things like sour cream or may in dressing recipes. You don't get a tofu flavor at all. (I hate tofu, so I wouldn't eat it if it did.) The texture is better than with yogurt, and I think it winds up tasting richer than if you use a reduced-fat version of whatever the fatty thing is. Though of course you could combine the tofu with a reduced-fat sour cream.
If you try it, it's important to put it in a blender or food processor, don't whisk or mix by hand.
P.S. I don't think it's worth reducing the eggs in terms of the fat-saving to taste equation, but you could use one whole egg and two whites.
While I love buttermilk, if I don't have any, I use the same trick as subbing for "sour milk": add about 1 Tbl. of lemon juice to either skim or low fat milk, let it stand about 15 min. until thick, and proceed.