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Greek yogurt as a sour cream substitute.

Friday, December 16, 2011 by  
Filed under Daily Blog

Greek Yogurt

Greek Yogurt

Last night I made one of my favorite salmon recipes, Broiled Salmon with Mustard and Dill. I’ve been making this dish since my original fat loss program back in 2003, and it’s absolutely fantastic.

My salmon recipe calls for 3 tablespoons of reduced fat sour cream, which adds about 60 calories, 4.5g fat (most of it saturated fat), 1.5g protein and 3g carbs. Several JSF members have suggested that I give Greek yogurt a try as a sour cream substitute, and so last night when I made this dish for dinner I did just that.

I’ve got a fairly decent palate, and I was expecting to notice the substitution. When I tried the sauce before putting it over the top of the salmon steaks I was quite surprised that the taste was virtually identical to the original recipe. In fact, truth be told I don’t think I would have noticed the difference at all had I not known about the ingredient swap.

Of course the real test was how good the salmon tasted, and it was perfect. I’ve eaten this salmon recipe at least 100 times over the years, and so I’m very familiar with how it tastes. I really could not tell the difference!

Greek yogurt is significantly lighter than reduced fat sour cream: 3 tablespoons has just 24 calories, 0g fat, 4.3g protein and 1.7g carbs. That’s less than half the calories, no fat, almost triple the protein and almost half the carbs of reduced fat sour cream.

Needless to say I’ll be using Greek yogurt instead of sour cream in all my recipes from now on. I’m also going to update the salmon recipe with the new ingredient; I absolutely would not do that if I didn’t think it was every bit as good as the original.

I also like to make light chicken fajitas with fresh pico de gallo served on whole grain tortillas, and I’ll definitely be using Greek yogurt instead of sour cream with those from now on, too.

Thanks to everyone who suggested I try this awesome ingredient. Good stuff!

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