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
Orange vinaigrette
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
Blue cheese dressing
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
Caesar salad 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
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