ADVICE

Makeover salad dressings

Reviewed by our expert panel
Makeover salad dressings

Choose one of these dressings to add distinct flavour (without excess kilojoules) to any simple leafy green salad.

Asian dressing

Serves 4
Cost per serve 56 cents
Time to make 10 minutes

1 teaspoon finely grated ginger
2 tablespoons lime juice
1 small red chilli, deseeded, finely chopped
2 teaspoons brown sugar
1 tablespoon tamari soy sauce
1 1/2 tablespoons mirin
1 tablespoon finely chopped fresh coriander

Place all ingredients in a bowl and stir until sugar dissolves.

Tip: This dressing can keep for up to one week in an airtight container in the fridge.

Nutrition information (per serve): 90kJ/22cal, protein 1g, total fat 0g, sat fat 0g, carbs <5g, sugars 3g, fibre 0g, sodium 200mg, calcium 5mg, iron 0mg

  • Save up to 340kJ/80cal and 10g fat compared to commercial Asian dressing

Serves 4
Cost per serve 14 cents
TIme to make 10 minutes

1/4 cup fresh orange juice
1 shallot, finely chopped
1 1/2 tablespoons extra-virgin olive oil
1 tablespoon white wine vinegar
1 teaspoon Dijon mustard

Place all ingredients in a bowl and whisk until well combined.

Variation: Try adding 1/2 teaspoon ground cumin or coriander, a little honey and 1 tablespoon chopped coriander for a Middle Eastern-style dressing.

Tip: This dressing can keep for up to one week in an airtight container in the fridge.

Nutrition information (per serve): 240kJ/57cal, protein 0g, total fat 5g, sat fat 1g, carbs <5g, sugars 2g, fibre 0g, sodium 20mg, calcium 5mg, iron 0mg

  • Save up to 330kJ/79cal and 10g fat compared to standard vinaigrette

Serves 4
Cost per serve $1.02
Time to make 10 minutes

35g Castello® blue cheese, crumbled
1/4 cup buttermilk
1/4 cup reduced-fat sour cream
1 tablespoon white wine vinegar
1/2 lemon, 2 teaspoons juice
1 tablespoon chopped fresh chives

Place blue cheese, buttermilk, sour cream, vinegar and lemon juice into a food processor and process until smooth. Stir through chives and season to taste with freshly ground black pepper.

Tip: This dressing can keep for two to three days in the fridge (contains dairy).

Nutrition information (per serve): ​250kJ/59cal, protein 3g, total fat 4g, sat fat 3g, carbs <5g, sugars 1g, fibre 0g, sodium 110mg, calcium 80mg, iron 0mg

  • Save up to 430kJ/102cal and 11g fat compared to standard blue cheese dressing

Serves 4
Cost per serve 53 cents
Time to make 10 minutes

1/3 cup low-fat plain yoghurt
2 tablespoons reduced-fat mayonnaise
1 teaspoon Dijon mustard
2 anchovies, drained, chopped
2 tablespoons grated parmesan cheese
1/2 lemon, 1 tablespoon juice
2 teaspoons white wine vinegar

Place all ingredients into a food processor and process until smooth. Season to taste with freshly ground black pepper.

Tip: This dressing can keep for two to three days in the fridge (contains dairy).

Nutrition information (per serve): 190kJ/45cal, protein 3g, total fat 3g, sat fat 1g, carbs <5g, sugars 2g, fibre 0g, sodium 170mg, calcium 70mg, iron 0mg

  • Save up to 930kJ/221cal and 25g fat/6g sat fat compared to commercial Caesar dressing
First published: Mar 2012

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