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Pamela Rice Hahn
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There are nonfat and reduced calorie sandwich
spread products on the market but oftentimes people either don't
like them because of the flavor difference or can't use them
because of food sensitivities. This can especially be a factor
if one member of your family still insists on using the "full
strength" product. It isn't necessary to resort to stocking the
refrigerator with an entire spectrum of "his or her" products if
you make your own sandwich spread alternatives. Such spreads
enhance and maintain the flavor of the original product while
cutting the fat content and calories. Here's an example of how
you do just that: |
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Reduced Fat Sandwich Spread
Tofu-Mayo Sandwich Spread:
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Tofu doesn't have much flavor on its own, but it absorbs the
flavors of foods with which you combine it. (That's why it's
popular to marinate it to use in stir-fry dishes.) Make this
sandwich spread the night before to allow time for the flavors
to meld. It's a 50/50 blend, so it's easy to make as little or
as much as you need.
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Yield: 1 cup
Servings: 48 (1 teaspoon each)
Ingredients:
4 ounces firm silken tofu
1/2 cup Hellmann's Real Mayonnaise
Stir to combine. Store in the refrigerator in a covered glass jar.
Will keep until the expiration dates on the tofu and/or mayo.
Alternative suggestion: If you prefer a more tart
spread, substitute nonfat plain yogurt for the tofu.
Serving suggestions:
- Have Mrs. Dash Tomato Basil Garlic or an herb blend from
The Everything Diabetes Cookbook on the table to use to
season this reduced-fat sandwich spread or salad dressing.
- Add some freeze-dried shallots and Dijon mustard, a dash of
Worcestershire Sauce, and a dash of hot sauce and you have a
delicious onion dip.
- Add a teaspoon of champagne or white wine vinegar and a
teaspoon of
Whey Low (or other choice of sugar substitute) for a
"Miracle Whip"-style dressing.
Nutritional Analysis (per teaspoon):
Calories per serving: 11.36
PCF Ratio: 7-22-71
Protein per serving: 0.21 g
Carbohydrate per serving: 0.66 g
Fat per serving: 0.92 g
Sat. Fat: 0.14
Cholesterol: 0.64
Sodium: 17.59
Exchange Approximations: 1 Free Condiment This recipe was analyzed using the
NutriBase
software program.
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Make sure you observe the expiration
date for the tofu or the mayonnaise and note whichever date is the
earliest on your salad dressing container. If you haven't used all
of the dressing by that date, discard it.
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Article,
recipe presentation, and photos:
Copyright © 2002-2006 Pamela
Rice Hahn
All Rights Reserved
For reprint permission or for other writing assignments, contact
the author. |
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(No artificial sweeteners used in the
recipes -- anywhere, anytime!)
Index of SAMPLE RECIPES
Sample Recipes Index
Lazy About Grilling:
the feet up, hands down easiest ways to barbecue
by Pamela Rice Hahn
Lazy About
Grilling Web site
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