Bushra Griffith
Blue cheese dressing is a tasty addition to salads, casseroles, and buffalo wings. However, it is often loaded with calories, sugar, and preservatives. Luckily, there are ways to make a sugar- and calorie-free version of this dressing at home. Using Greek yogurt instead of mayonnaise, for example, can reduce the calorie content of the dressing by half. Other ingredients that can be used include garlic, Worcestershire sauce, salt, pepper, and mustard.
| Characteristics | Values |
|---|---|
| Ingredients | Blue cheese, Greek yogurt, light mayonnaise, lemon juice, white wine vinegar, garlic, garlic powder, salt, black pepper, water or olive oil |
| Equipment | Bowl, fork, food processor (optional) |
| Preparation | Mash blue cheese and yogurt together with a fork. Stir in mayonnaise, lemon juice, vinegar, and garlic powder. Season to taste with salt and pepper. Thin the dressing with water or olive oil to reach the desired consistency. |
| Storage | Store in an airtight container in the refrigerator for up to 7 days. |
| Nutritional Information | Sugar-free, low-calorie, high-protein |
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What You'll Learn
Use Greek yogurt as a base
Greek yogurt is a great base for a sugar- and calorie-free blue cheese dressing. It provides a tangy and slightly acidic flavour while giving the dressing a thick and creamy texture. You can use either full-fat Greek yogurt or fat-free Greek yogurt, depending on your preference.
To make the dressing, start by crumbling some blue cheese into a bowl. You can use anywhere from half a cup to one cup of crumbled blue cheese, depending on how strong you want the flavour to be. Then, add in the Greek yogurt and mash the two together with a fork until well combined.
Next, you can add in your choice of seasonings. Some options include garlic (either minced or powder), Worcestershire sauce, salt, pepper, and ground mustard. You can also add in fresh herbs like chives for extra flavour. If you'd like a thinner consistency, you can add a bit of water or olive oil to the dressing.
Finally, add a squeeze of lemon juice to taste, and adjust the salt and pepper as needed. This sugar- and calorie-free blue cheese dressing is perfect for drizzling over salads, dipping vegetables, or using as a sauce for buffalo wings. It's a delicious and healthy alternative to traditional blue cheese dressing.
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Add blue cheese crumbles
To make a sugar and calorie-free blue cheese dressing, you'll want to start with a base of Greek yogurt. This will give your dressing a creamy texture and a tangy flavour. You can use either full-fat Greek yogurt or fat-free Greek yogurt, depending on your preference. If you want to make the dressing even creamier, you can add a bit of olive oil.
Next, you'll want to add your blue cheese crumbles. For a chunky texture, use a higher ratio of blue cheese to yogurt, such as one cup of blue cheese crumbles to half a cup of Greek yogurt. Crumble the blue cheese into a bowl and mash it up a bit with a fork. You can also use a food processor or hand blender to create a super creamy dressing, but be careful not to overdo it—you want to maintain some texture.
Now, it's time to add your seasonings. Start with a clove of minced garlic, which will give your dressing a subtle yet distinct savoury flavour. Then add some Worcestershire sauce, salt, pepper, and ground mustard. Whisk these ingredients together with the blue cheese and yogurt until well combined.
Finally, stir in some fresh chopped chives and adjust the seasoning to taste. If your dressing is too thick, you can thin it out with a bit of water or olive oil. Add a squeeze of lemon juice to brighten the flavours. Give it a final stir, and your sugar and calorie-free blue cheese dressing is ready to serve!
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Season with garlic, salt, and pepper
To make a sugar and calorie-free blue cheese dressing, you'll want to season with garlic, salt, and pepper.
Garlic adds a subtle yet distinct savoury flavour to the dressing. It enhances the overall taste and adds a hint of aromatic complexity. You can use garlic powder or mince fresh garlic cloves. If you're using fresh garlic, make sure to mash it up a bit before adding the other ingredients.
Salt is essential for balancing and enhancing the flavours of the dressing. It brings out the taste of the other ingredients and adds a savoury dimension. Be sure to add salt to taste, as too much can be overpowering.
Pepper, like garlic, enhances the overall flavour of the dressing. It adds a subtle spiciness that complements the other ingredients. As with salt, it's important to add pepper to taste, as too much can be overwhelming.
Once you've added the garlic, salt, and pepper, be sure to whisk the ingredients well to combine the flavours. You can then adjust the seasoning to your taste preferences.
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Thicken with olive oil or water
To make a sugar and calorie-free blue cheese dressing, you can use olive oil or water to adjust the consistency.
Firstly, crumble some blue cheese into a bowl and mash it up. You can use anywhere from 1/3 cup to 1 cup of blue cheese, depending on how strong you want the flavour to be. You can also substitute blue cheese with Roquefort or gorgonzola. Next, add Greek yogurt, which will serve as the creamy base of the dressing. You can use either full-fat Greek yogurt or fat-free Greek yogurt. If you don't have Greek yogurt, you can substitute it with 1/2 cup of sour cream and 1/2 cup of mayonnaise.
Now, you can start to thin the dressing to your desired consistency. If you want a thinner consistency, add a splash of water or olive oil. If you prefer a thicker consistency, add less water or olive oil. You can also add a squeeze of lemon juice to enhance the flavour and adjust the salt and pepper to taste.
Using olive oil will result in a richer, more luscious dressing, while using water will create a lighter consistency. It's important to taste the dressing as you adjust the consistency to ensure it aligns with your preferences.
By following these steps and adjusting the ingredients to your liking, you can create a sugar and calorie-free blue cheese dressing with your preferred thickness and flavour.
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Adjust flavour with lemon juice
Lemon juice is a key ingredient in blue cheese dressing, adding a tangy flavour and helping to thin the consistency of the dressing. It is best to add a squeeze of lemon juice and then adjust the seasoning with salt and pepper to taste.
The amount of lemon juice you add will depend on your personal preference for the taste and consistency of your dressing. You can also adjust the amount of lemon juice depending on what you are serving the dressing with. For example, if you are using the dressing as a dip, you may prefer it to be thicker and richer, so you might add less lemon juice. On the other hand, if you are using the dressing on a salad, you may want it to be thinner so that it coats the leaves lightly, in which case you could add more lemon juice.
If you find that the yoghurt in your dressing is too tangy, adding a squeeze of lemon juice can help to balance this flavour. You could also add some lemon zest to your dressing, as this will bring a fresh, citrusy note to the flavour profile.
Lemon juice is a great way to add acidity to your blue cheese dressing without adding sugar or calories. It is a healthy, tasty addition to your dressing and can be adjusted according to your preferences.
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Frequently asked questions
You will need blue cheese, Greek yogurt, garlic, Worcestershire sauce, salt, pepper, ground mustard, and fresh chives.
First, crumble the blue cheese into a bowl and mash it. Next, add the yogurt, garlic, Worcestershire sauce, salt, pepper, and mustard, and whisk well. Finally, stir in the fresh chives.
Sugar and calorie-free blue cheese dressing will last up to 7 days in the refrigerator or can be frozen.
You can eat this type of dressing with salads, wings, or raw vegetables such as carrots, celery, peppers, and endives.
