Fat-Free Sour Cream
Fat-free sour cream is a healthy substitute for sour cream. Fat free sour cream has only 30 calories per 2 tablespoon serving. Regular sour cream that has 50 calories per serving and is up to 20 percent fat. Skim milk, not cream, is the main ingredient in fat-free sour cream. There’s no need to make any calculations; simply substitute the fat-free version in to make a recipe a little healthier.
Sour cream has a long history, similar to other products made from fermented milk. These cultured milk products include yogurt, creme fraiche, some cheeses and cultured buttermilk (not churn buttermilk, which is the liquid whey from churning butter). Related products are Crema Mexicana,Turkish kefir, Swedish filmjölk, Georgian matsoni, and Scottish blaand.
All of these fermented milk products are made by adding bacterial cultures to milk. The bacteria change some of the milk sugars to lactic acid, which results in the sour taste. The origins of fermented milk products date back thousands of years, long before the days of refrigeration, because fermented milk products keep better. Organisms naturally occurring in the milk caused the fermentation. Over time, specific organisms were found to enhance the flavor and to lead to a more predictable product. Today, cultured milk products carefully are made in modern factories to assure a quality product.
LOW-FAT CREAM OF TOMATO SOUP
Servings: 4
1 can cream of tomato soup (regular or low sodium)
1 can skim milk (use empty tomato soup can for measure)
⅔ cup fat-free sour cream
½ cup chopped peeled tomatoes (fresh or canned)
Mix all ingredients into a pot over low heat, stirring constantly. Serve hot, garnished with fresh or dried basil or a few croutons.
CHICKEN DIJON
Servings: 4 to 6
2-2½ pounds boneless, skinless chicken breasts, cut into strips or cubes
1½ cups dry white wine (Use any inexpensive dry white wine; don’t use cooking wine, which has added salt.)
1 teaspoon dried tarragon
¼ teaspoon thyme
1 bay leaf
¼ teaspoon pepper
2 tablespoons Dijon mustard (or more to taste)
¼ cup fat-free sour cream
pinch cayenne pepper
Combine all ingredients except non-fat sour cream in a Pyrex baking dish. Cover. Bake at 350 F for about 1 hour until chicken is tender. Remove from oven and stir non-fat sour cream into the sauce. Serve over rice or noodles.
VERY EASY CHICKEN
Servings: 4 to 6
2-2 ½ pounds boneless, skinless chicken breasts
¾ cup fat-free sour cream
1 can cream of mushroom soup
½ cup white wine (or water)
Cut chicken breasts into strips, and lay them in a 9-inch by 12-inch lightly greased Pyrex baking dish. Combine other ingredients, and spread this mixture on top of the chicken. Bake at 350 F for about 1 hour, or until chicken is done. (If it starts to dry or brown too much on top, place a piece of aluminum foil on top.) Serve with rice or noodles.
EASY BEEF STROGANOFF
1½-2 pounds lean round steak, cut into small strips or cubes
2 teaspoons olive oil
1 large onion, cut into thin slices
1 carrot, thinly sliced
8 ounces sliced raw mushrooms
1 cup red wine
water, if needed
½ cup fat-free sour cream
1 pound (dry) noodles or rice, cooked
Sauté meat in olive oil, and add the onions and carrots. Pour red wine over the mixture. Cover, and simmer until the meat is tender and the vegetables are cooked. Stir occasionally, and make sure it doesn’t burn. When almost done, add the mushrooms, and cook for an additional 10 minutes. Remove from heat, and stir in the fat-free sour cream. Serve with cooked noodles or rice.
SOUR-CREAM HORSERADISH SAUCE FOR GRILLED STEAK
steaks, grilled as you like them (choose a lean cut such as filet mignon)
½ cup fat-free sour cream
2 tablespoons fat-free mayonnaise
2 tablespoons (or to taste) horseradish
Combine fat-free sour cream, fat-free mayonnaise and horseradish. Serve with steak.
CHICKEN PAPRIKA
Servings: 4
2-2½ pounds boneless, skinless chicken breasts, cut into strips or cubes
1 tablespoon olive oil
1 large onion, thinly sliced
2 tablespoons paprika
½ cup red wine
½ cup tomato juice
1 cup water
½ teaspoons salt (optional)
1 cup fat-free sour cream
Brown the chicken in oil. Add onion, and continue cooking for about 5 minutes. Add paprika, and stir while adding so it doesn’t burn. Add liquid (red wine, tomato juice, and water). Simmer about 1 hour until the chicken is tender. Remove from the heat and add fat-free sour cream. Serve over noodles or rice.
HEALTHY NACHOS
baked low-fat corn chips
fat-free sour cream
fat-free or low-fat cheddar cheese
prepared salsa (as hot as you want)
fat-free refried beans
cooked ground turkey (optional)
1 avocado, sliced (optional)
Spread corn chips on a baking sheet or microwave dish. Sprinkle the cooked ground turkey on top. Then add some refried beans, salsa, and fat-free sour cream. Sprinkle the cheddar cheese on top. Bake at 350 F for about 10 min or until hot. Alternatively, microwave for about 45 seconds or until the cheese has melted. Garnish with sliced avocado, if desired. Serve.
BAKED POTATOES AND SOUR CREAM
Bake brown russet baking potatoes in the microwave or oven. When soft, remove them from the oven or microwave, and cut them in half. Spread with fat-free sour cream, and sprinkle with fresh ground pepper. Serve.
COLD BEETS IN SOUR CREAM
Servings: 4 to 6
3 medium beets, boiled and sliced
¼ cup fat-free sour cream
2 teaspoons horseradish (optional)
2 teaspoons vinegar (optional)
Combine sour cream and horseradish. Heat beets in the microwave until hot. Remove beets from the microwave, and spoon the sour cream and horseradish mixture on top. Serve cold.
LOW FAT BLUE CHEESE DRESSING
½ cup fat-free sour cream
¼ cup fat free mayonnaise
2 tablespoons cider vinegar (or substitute 1 tablespoon vinegar and 1 tablespoon unsweetened bottled or fresh lemon juice)
½ teaspoon garlic powder
½ teaspoon onion powder
½ teaspoon paprika
2 tablespoons cumbled blue cheese
dash Worcestershire sauce
Combine all ingredients. Refrigerate in glass bowl overnight. Serve over salad. (The addition of a little fresh milk or water might be necessary to thin the dressing just before serving.)