COACH STACY'S HEALTHY U

Do you remember the scene in My Big Fat Greek Wedding when Gus Portokalos tries to convince Toula’s classmates that most words are derived from the Greek language?  It goes something like this:

Gus:  Now, gimme a word, any word, and I’ll show you how the root of that word is Greek.  Okay?  How about arachnophobia?  Arachna, that comes from the Greek word for spider, and phobia is phobia, is mean fear.  So, fear of spider, there you go.

Schoolgirl:  Okay, Mr. Portokalos, how about the word kimono?

Gus:  Kimono, kimono, kimono.  Ha!  Of course!  Kimono is come from the Greek word himona, is mean winter.  So what do you wear in the wintertime to stay warm?  A robe.  You see:  robe, kimono.   There you go!

And so, in honor of the 2014 Winter Olympics, Coach’s Kitchen presents three delectable snacks featuring Greek yogurt.  To paraphrase Gus:  You see…Olympics, Greek yogurt.  There you go!

Enjoy!

 

Pasta with Zucchini, Tomatoes and Creamy Lemon-Yogurt Sauce (from www.ezrapoundcake.com)

8 0z whole wheat linguine (or pasta of choice)

½ cup nonfat plain Greek yogurt

¼ cup grated Parmesan cheese

1 tsp grated lemon zest

¼ tsp salt

¼ tsp ground black pepper

1 Tbs olive oil

3 medium (8 0z) zucchinis cut into thin strips (3 inches long and ¾ inches wide)

2 garlic cloves, thinly sliced

½ pint grape or cherry tomatoes, halved lengthwise

Bring a large pot of water to a boil.  Add the pasta, and cook about 9 minutes, or according to the package directions.  Rmove ¼ cup of the cooking water, and set it aside.  Drain the pasta.  Set aside

Meanwhile, in a large bowl, stir together the yogurt, Parmesan, lemon zest, and salt and pepper.  Set aside.

In a large skillet, heat the olive oil over medium-high heat.  Add the zucchini, and cook just until wilted, flipping them over occasionally with a spatula.  (The zucchini will be soft and somewhat see-through.)

Use a spoon or spatula to push the zucchini aside so a space on the bottom of the pan is clear.  Add the garlic, and cook for 15 to 30 seconds, until golden but not really brown.

Mix the garlic into the zucchini.

Stir in the tomatoes and cook until softened, about 2 minutes.

Transfer the zucchini mixture to the yogurt mixture, and stir to combine.  Add the drained linguine, and toss gently to combine.  Add the reserved pasta cooking water a tablespoon at a time, if necessary to thin it.  Divide among four bowls and serve.

Yields 4 servings

Per serving:

303 calories, 7 g fat, 14 g protein, 49 g. carbs, 255 g sodium

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Spicy Flatbread Pizza (from www.stonyfield.com)

3 cloves garlic (minced)

4 wheat pita breads (6-inch diameter, cut horizontally in half)

½ tsp dried crushed red pepper

2 tsp dried oregano

3 Tsp olive oil

1 cup pitted kalamata olives (or other brine-cured black olives, coarsely chopped)

½ cup sun dried tomatoes coarsely chopped

½ cup crumbled Feta Cheese

6 cups plain Stonyfield Organic Greek plain nonfat yogurt

1 lb boneless lamb leg (cut into thin slices 1-inch square)

Salt and pepper to taste

For yogurt cheese: Using a yogurt cheese maker or layered cheese cloth, strain the whey from 6 cups of yogurt for 3-6 hours in the refrigerator.  This should yield about 2 cups of yogurt cheese°.

Preheat oven to 400°.  Toss lamb in 2 Tbs of olive oil, garlic, and crushed red pepper together.

Heat saucepan.  Add lamb, cook to medium rare, salt and pepper to taste.  Let cool.  Brush pita with remaining olive oil.   Cook 4 minutes until edges start to brown.

Combine 1 cup feta and yogurt cheese.  Spread yogurt mixture on cooked pita rounds, 1/8 inch thick.

Cover with olives, sun-dried tomatoes, and lamb.  Sprinkle with remaining feta, oregano, salt and pepper.  Cook for 4 minutes before serving.

Yields 4 servings

Per serving:

36 calories, 17 g fat, 25 g protein

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Spicy Chopped Chicken Salad (from www.health.com)

4 sun-dried tomatoes

¾ cup 2% plain Greek yogurt

2 Tbs red wine vinegar

½ tsp ancho chile powder

¼ tsp cayenne pepper

2 Tbs diced red onion

2 cornichons, diced

1 head romaine lettuce, finely shredded

1 ½ cups diced cooked chicken breast

1 cucumber, diced

1 pint cherry tomatoes, halved

1 ¾ cups chickpeas

4 oz Cheddar, diced

Soften tomatoes in ½ cup hot water.  Puree in blender with yogurt, vinegar, chile and cayenne; place in bowl.  Stir in onion and cornichons.  Toss with remaining ingredients.  Serve.

Yields 6 servings

Per serving:

250 calories, 10.1 g fat, 23 g protein, 20 g carbohydrates, 6 g fiber, 55 mg cholesterol, 267 mg sodium