Tag: Greek yogurt

Categories
Main Dish

Avocado tuna salad pits spouses against each other

Avocado tuna salad is packed with yummy vegetables, along with the creamy addition of Greek yogurt and ripe avocado.
Avocado tuna salad is packed with yummy vegetables, along with the creamy addition of Greek yogurt and ripe avocado.

Joey and I love to prepare meals together. He’s a great cook in his own right, so we take turns with one of us cooking while the other helps with prep work.

Well, that’s most of the time.

For this week’s recipe, I was all on my own. As soon as Joey heard the words “tuna salad,” he was out.

I tried to explain to him that it was mayonnaise free, since he has a very vocal dislike of the condiment, but he said just the idea that tuna salad is normally laden with tons of mayo meant he was going to make himself a nice turkey sandwich for lunch instead.

Oh, well. More for me.

I kind of went rogue on this recipe, but it was inspired by a recipe from Carrie Walder at her blog, “Walder Wellness.” I took her base and subtracted a little and added a little to land on my version. You can find the original post at https://www.walderwellness.com/no-mayo-high-protein-tuna-salad.

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Avocado Tuna Salad

Avocado tuna salad is packed with yummy vegetables, along with the creamy addition of Greek yogurt and ripe avocado.
Course Main Course
Keyword avocado, English cucumber, garlic powder, Greek yogurt, green bell pepper, tuna, tuna salad

Ingredients

  • 5 ounces tuna packed in water
  • 1 medium-sized avocado
  • 5.3 ounces plain Greek yogurt
  • 1/2 cup English cucumber diced
  • 1/2 cup green bell pepper diced
  • 2 teaspoons garlic powder
  • salt and pepper to taste

Instructions

  • Drain the tuna extremely well.
  • In a bowl, mash the avocado with a fork, and then add all of the ingredients. Stir well and then taste to see if there’s anything else you need to add.
  • Serve immediately on bread or as a wrap with additional vegetables as desired (I did mine with fresh spinach and a few more slices of cucumber). Refrigerate any leftovers.

I really, really liked this. I like regular tuna salad, too, but this had a little bit of a tang from the yogurt and tons of fresh flavor from the cucumbers and green peppers.

The only drawback was when I went to eat the leftovers. Because the cucumbers and green peppers have so much water in them, there was quite a bit of liquid in the bottom of my container the day after I made this. I drained it off and still had a great wrap, but I think it was much more delicious when it was first made.

This would also be very easy to customize, depending on your favorite veggies and maybe what’s growing in your summer garden over the next few months. This is already pretty full of protein, but you could add eggs, too, if you wanted a bit more.

I probably won’t ever give up traditional tuna salad, and Joey will still have to deal with having a jar of mayonnaise in the refrigerator for the rest of our marriage, but using an avocado and Greek yogurt instead was a nice change of pace. Plus, it was kind of nice that I didn’t have to share.

This piece first appeared in print on May 5, 2022.

Spice Up Your Life is a weekly newspaper column written by Lindsey Young in south central Kansas. If you are interested in sponsoring this column, please contact us through the “Contact Lindsey” link at the top of the page.

Categories
Appetizer Side Dish Snack

Dip into something awesome for game day

Cheesy bean dip elevates boring canned ingredients into something truly spectacular for your snack table.
Cheesy bean dip elevates boring canned ingredients into something truly spectacular for your snack table.

Until the Chiefs became a part of the post-season, the best part of Super Bowl Sunday for me over the years has been the snack table.

From the days when our church youth group would watch the games while playing a football-themed bingo game to ones with friends gathered in our living room, there has always been a fabulous spread of great food to eat along with the fellowship the game brings.

Of course, it goes without saying that this year’s game will be very different than last year’s Chiefs victory. Last year, our house was packed with people, everyone screaming and yelling when the final seconds ticked down on the game clock, and we all realized we were the Super Bowl champs.

This year, there will likely be more yelling and screaming, and hopefully that will come along with another Lombardi Trophy, but it will be a much quieter din without the crowd of friends and family around us.

Despite the lack of a crowd, Joey and I will still be enjoying some favorite snacks, though, and after I test-drove this one for the AFC Championship game, I have to share it with you.

This comes from Lauren Allen over at her blog, “Tastes Better From Scratch.” You can find the original post at https://tastesbetterfromscratch.com/cheesy-bean-dip/. I doubled the seasoning in my version below and substituted refried beans for whole pintos.

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Cheesy Bean Dip

Cheesy bean dip elevates boring canned ingredients into something truly spectacular for your snack table.
Course Appetizer
Keyword bean dip, cheese, cream cheese, Greek yogurt, salsa, sour cream, taco seasoning

Ingredients

  • 2, 15- ounce cans of refried beans
  • 4 ounces cream cheese softened (I used fat free)
  • 2/3 cup sour cream or plain non-fat Greek yogurt
  • 2 packets 1/4 cup taco seasoning
  • 1/4 cup salsa any kind. I used a tomatillo salsa.
  • 1 to 2 cups shredded Mexican blend cheese divided

Instructions

  • Preheat the oven to 350 degrees.
  • In an eight-by-eight-inch baking dish, combine the refried beans, cream cheese, sour cream, taco seasoning, salsa and about 1/4-cup shredded cheese.
  • Mix it well so that the ingredients are evenly distributed, and then spread it evenly in the dish.
  • Top with as much cheese as you like and bake for 25 minutes or until the cheese is melted and just starting to brown around the edges.
  • Serve with tortilla chips or as part of a taco bar.

This was absolutely amazing. I know it isn’t a health food by any stretch, but by using fat-free refried beans, fat-free cream cheese and non-fat Greek yogurt to make this, I felt a lot better about placing a big scoop on my plate during the game.

And it certainly did not taste low-fat, either. The variety of cheese gave it fantastic flavor, and the leftovers quickly disappeared over the next few days, as we integrated them into tacos for lunch.

It won’t be the same to watch the Super Bowl without a crowd of friends this year, but I’m hoping that a few fun dishes on the coffee table might make up for it. Of course, another Chiefs victory wouldn’t hurt, either.

This piece first appeared in print on Thursday, Feb. 4, 2021.

Spice Up Your Life is a weekly newspaper column written by Lindsey Young in south central Kansas. If you are interested in sponsoring this column, please contact us through the “Contact Lindsey” link at the top of the page.

Categories
Side Dish

Don’t get cheesed by too many leftovers

Cheesy mashed potatoes is a great way to elevate leftover mashed potatoes after a big meal.
Cheesy mashed potatoes is a great way to elevate leftover mashed potatoes after a big meal.

I’ve heard a lot of folks complain over the years that they never know how many spaghetti noodles to cook when making pasta.

A friend of mine literally just throws in an entire box every time she makes spaghetti and ends up with leftovers that last forever.

That hasn’t been an issue for me, now that I figured out how to use the holes on my spaghetti server to measure it out, but I still have a major portion control problem for another dish: mashed potatoes.

I never know how many potatoes to toss into the pot when I make mashed potatoes. It doesn’t matter if I’m just making them for Joey and myself or a crowd, I never manage to make the amount I need. Instead, I end up with loads and loads of leftovers.

For Christmas this year, Joey and I cooked enough food for a small army when we had his folks and aunt over to our house to celebrate the holiday. When we were all finished feasting, the serving plates all still looked full—especially my big bowl of mashed potatoes.

Over the years, I have transformed leftover taters into everything from fried potato cakes to potato soup, but this week, I tried something completely different that I absolutely have to share with you.

This recipe comes from “Taste of Home” magazine, and you can find the original recipe on their website at https://www.tasteofhome.com/recipes/cheesy-mashed-potatoes/. I added garlic and onion powder to my version, and of course, I used leftover mashed potatoes instead of making some fresh for this dish, but you can do it either way.

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Cheesy Mashed Potatoes

Cheesy mashed potatoes is a great way to elevate leftover mashed potatoes after a big meal.
Course Side Dish
Keyword cream cheese, garlic, Greek yogurt, mashed potatoes, sharp cheddar cheese, sour cream

Ingredients

  • 6 large potatoes cut into one-inch pieces
  • 8 ounces cream cheese softened
  • 1 cup shredded sharp cheddar cheese plus more for topping
  • 1/2 cup sour cream or plain Greek yogurt
  • 1 teaspoon onion powder
  • 6 to 8 cloves minced garlic
  • 1 large egg
  • salt and pepper to taste

Instructions

  • Boil your potatoes until they are fork tender, drain them, and then mash with a potato masher until nice and fluffy. (Or skip this step if you already made mashed potatoes and are using leftovers. Just heat them up in the microwave.)
  • Preheat the oven to 350 degrees, and prepare a two-quart baking dish by spraying it with cooking spray.
  • Stir the rest of the ingredients into the potatoes until everything is well combined.
  • Spread the mixture into your prepared dish, cover it with an oven-safe lid or aluminum foil, and bake for 40 to 45 minutes or until the dish is heated through and the potatoes are a little browned around the edges.
  • Top with more cheese, and if desired, pop it under the broiler for a couple minutes, uncovered, until the cheese is nice and bubbly.
  • Serve while it’s nice and hot.

I mixed this up for our New Year’s Eve meal, and it was like I made a completely new dish, even though it started with leftovers. These were phenomenal with tons of cheesy flavor, and the added garlic was awesome.

Also, since we ended up with leftovers of these, I can tell you they reheat really well, and they go nicely with leftover ham, too.

Unfortunately, this probably hasn’t taught me any lessons about overdoing it with my mashed potatoes in the future, especially since I can’t say no to cheese, but at least it makes our leftovers a little less boring.

Now, if we can figure out what to do with my friend’s spaghetti problems, we’ll be in business.

This piece first appeared in print on Jan. 7, 2021.

Spice Up Your Life is a weekly newspaper column written by Lindsey Young in south central Kansas. If you are interested in sponsoring this column, please contact us through the “Contact Lindsey” link at the top of the page.

Categories
Main Dish

Let’s embrace the ‘pasta’bilities this week

Ziti pasta bake is full of lots of cheese and Italian herbs. It's perfect for a quick weeknight meal.
Ziti pasta bake is full of lots of cheese and Italian herbs. It’s perfect for a quick weeknight meal.

Until I began this column, I had no idea how many variations of pasta there are.

I used to think I was pretty knowledgeable until I continued to discover new types that often were tough to find in small-town Kansas grocery stores.

My recipe this week called for ziti, a tube-shaped pasta I’m definitely familiar with, but my local store didn’t have any in stock, so I opted for some penne instead.

That got me to thinking that there are at least three tubular pastas I could think of: ziti, penne and rigatoni, and I decided to do some digging to figure out what the real difference is.

An article online by Brette Warshaw went into great detail about the minuscule differences between the three—most notably, the length. Standard penne is 2.12 inches long, ziti is 2 inches, and rigatoni is 1.8. Other than that, there are small differences in end cut and ridges, but that’s really about it from a visual standpoint. So, when I made this week’s recipe for a ziti pasta bake, I just grabbed what was available as far as tube-shaped pasta and hoped I wasn’t making a mistake.

The recipe I tried comes from the blog “Together as Family.” You can find the original at https://togetherasfamily.com/cheesy-ziti-pasta-bake/. I added lots more herbs in my version.

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Ziti Pasta Bake

Ziti pasta bake is full of lots of cheese and Italian herbs. It's perfect for a quick weeknight meal.
Course Main Course
Cuisine Italian
Keyword basil, cheese, cream cheese, garlic, Greek yogurt, marinara, mozzarella, oregano, parsley, sour cream, spaghetti sauce, ziti

Ingredients

  • 16 ounces ziti
  • 24 ounces spaghetti sauce
  • 14.5 ounces petite diced tomatoes undrained
  • 8 ounces cream cheese softened
  • 2 teaspoons basil
  • 2 teaspoons parsley
  • 2 teaspoons oregano
  • 6-8 cloves garlic minced
  • 1 teaspoon onion powder
  • salt and pepper to taste
  • 1/2 cup sour cream or plain Greek yogurt
  • 4 cups shredded mozzarella cheese

Instructions

  • Preheat the oven to 375 degrees. Spray a 9-by-13-inch baking dish with cooking spray and set it aside.
  • Cook the pasta according to the directions on the box.
  • In a large mixing bowl, combine the sauce, diced tomatoes, cream cheese, basil, parsley, oregano, garlic, onion powder, salt and pepper.
  • Once the pasta is done, drain it (don’t rinse it) and add it to the mixing bowl and stir.
  • Pour half of the pasta mixture into the baking dish and then spread the sour cream over the top. Sprinkle on about half of the mozzarella, spread the remaining pasta on top, and then finish with the rest of the cheese.
  • Bake, uncovered, for about 20 minutes or until the top of the cheese is melted fully and slightly browned.
  • Serve with some garlic bread.

This was creamy and cheesy and really yummy. It was also meatless, and I didn’t miss the protein at all. You could easily use a meat sauce in this, though, if you would like to.

And despite the use of penne, it was pretty good. I will warn you, though, that apparently my substitution is not without controversy. Chef Paula Ghosh wrote a blog post about ziti vs. penne, and she notes that despite the two pastas having similar origins, ziti is meant to be used in baked dishes, and penne is meant to be mixed in with sauce.

She claims that even seemingly insignificant differences in pastas can change the entire flavor profile of a dish. Since she’s the expert, I suppose I’ll have to take her word for it, but I can tell you this was great even with the penne. It might be even better if you followed the pasta rules.

This piece first appeared in print on Thursday, Aug. 20, 2020.

Spice Up Your Life is a weekly newspaper column written by Lindsey Young in south central Kansas. If you are interested in sponsoring this column, please contact us through the “Contact Lindsey” link at the top of the page.

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