BBC Good Food Magazine
Use any leftover pots from the back of the fridge to make these quick recipes which also happen to be good for you
Quick recipes to make the most of yogurt
Spicy yogurt chicken
SERVES 4 PREP 5 mins plus optional marinating COOK 20-25 mins EASY
With a sharp knife, make a few slashes in 8 skinless chicken drumsticks. Combine 142ml natural yogurt, 1 tsp chilli powder, 1 tbsp ground cumin, 1 tbsp ground coriander and 2 tsp ground turmeric in a bowl and season to taste. Add the drumsticks, tossing to coat and rubbing the mixture into the meat. If you have time, cover and chill for 30 mins. Remove the drumsticks from the marinade, shaking off the excess, then cook on a hot barbecue for 20-25 mins, turning occasionally until cooked through. To check the meat is cooked, pierce the thickest part of the drumstick – the juices should run clear.
GOOD TO KNOW healthy • iron
PER SERVING 229 kcals • fat 7g • saturates 2g • carbs 6g • sugars 2g • fibre none •
protein 37g • salt 0.5g
Supergreen soup with yogurt & pine nuts
SERVES 2 PREP 5 mins COOK 25 mins EASY V ❄
Heat 2 tsp olive oil in a medium saucepan over a low-medium heat and cook 1 chopped onion with a pinch of salt for 10 mins, stirring occasionally until softened but not coloured. Add 2 crushed garlic cloves and cook for 1 min more. Tip in 1 potato (about 250g), cut into small cubes, followed by 600ml vegetable stock. Simmer for 10-12 mins until the potato is soft – a cutlery knife should slide into it easily. Add 120g mixed watercress, rocket and spinach and allow to wilt for 1 min, then tip everything into a blender and blitz until completely smooth. Serve topped with 150g natural yogurt, 20g toasted pine nuts and a drizzle of chilli oil, if you like.
GOOD TO KNOW healthy • low fat • calcium • folate • fibre • vit c • 1 of 5-a-day
PER SERVING 325 kcals • fat 13g • saturates 2g • carbs 36g • sugars 14g • fibre 7g •
protein 12g • salt 1g
Coleslaw with tahini yogurt dressing
SERVES 6 PREP 15 mins NO COOK EASY V
Mix 11/2 tbsp tahini,
5 tbsp Greek yogurt,
1/2 crushed garlic clove and some seasoning in a large bowl until smooth. The dressing will thicken, so add
2-3 tbsp cold water to loosen it. Tip in 1 finely sliced small red cabbage, 3 small carrots, cut into matchsticks, and 1 small finely sliced onion to the dressing and toss until the veg is well-coated.
GOOD TO KNOW healthy • low fat • vit c • iron •
2 of 5-a-day • gluten free
PER SERVING 109 kcals • fat 5g • saturates 2g •
carbs 10g • sugars 8g • fibre 6g • protein 4g • salt 0.1g
Frozen tropical fruit yogurt
SERVES 6 PREP 15 mins EASY V ❄
Put 480g frozen tropical fruit mix, 170g Greek yogurt and
2 tbsp maple syrup or honey in a food processor and blend until smooth. Scoop into bowls or tip into a freezerproof container and freeze to serve later. Top with 200g diced tropical fruit and passion fruit seeds to serve.
GOOD TO KNOW low fat • low cal • 1 of 5-a-day •
PER SERVING 98 kcals • fat 3g • saturates 2g •
carbs 15g • sugars 14g • fibre 1g • protein 2g • salt 0.1g
Griddled aubergines with yogurt & mint
SERVES 4 PREP 10 mins COOK 50 mins EASY V
Drizzle 4 small aubergines, sliced into 1cm rounds, with 2 tbsp olive oil. Season with a little salt and pepper and toss in a bowl. Heat a griddle pan over a high heat, and, once hot, cook the aubergine slices for about 2-3 mins on both sides until soft and lightly charred (you’ll need to do this in batches). Remove to a serving plate and leave to cool slightly. Meanwhile, mix 150g natural yogurt with the juice of 1/2 lemon, 2 crushed garlic cloves and a small bunch of mint, roughly chopped. Season to taste. Drizzle the mint yogurt over the griddled aubergines and serve at room temperature.
GOOD TO KNOW healthy • 1 of 5-a-day
PER SERVING 105 kcals • fat 7g • saturates 1g •
carbs 8g • sugars 6g • fibre 4g • protein 4g • salt 0.3g