Add a tangy zip to chicken, fish or even a salad with a tangy yogurt mustard sauce that's easy to prepare. While many traditional mustard sauce recipes call for cream cheese, sour cream or mayonnaise, plain Greek yogurt is a healthier alternative to these ingredients. Greek yogurt is thick, packed with protein, low in carbohydrates and comes in low- and fat-free versions. You can use any type of mustard you prefer, from plain yellow to a spicy Dijon, and add additional ingredients to make the sauce your own.
Things You'll Need
- Greek yogurt
- Additional flavorings, optional
- Additional seasonings, optional
Combine Greek yogurt and mustard in a small bowl with a wire whisk. Start with 2 parts yogurt and 1 part mustard. Add more mustard to your taste if you prefer a stronger mustard flavor or more yogurt if you prefer a more subtle sauce.
Whisk in any additional liquid flavorings to your taste. For a savory mustard sauce, you can add balsamic vinegar, lemon juice, olive oil and hot sauce. If you prefer a sweet mustard, add honey, maple syrup, or molasses. For every 2 parts yogurt and 1 part mustard, start with a 1/2 to 1 part of the flavorings of your choice, tasting and adding more to your taste. Stir in more yogurt and mustard, in proportion, if you add too much, and the sauce becomes thinner than you would like or the flavoring is too prominent.
Stir in any seasonings or aromatics you like, such as salt, pepper, minced garlic or minced capers. You can also chop up and add fresh herbs such as dill, thyme, chives, or mint. Add just a pinch or two at a time and taste as you go until you get the flavor you are looking for. Serve the mustard sauce right away, or let it chill in the refrigerator, especially if you are using it as a salad dressing.
Tips & Warnings
- Chill the sauce in the refrigerator for at least 20 minutes to allow the flavors to blend together better.
- U.S. News & World Report: Health: Unusual Uses for Greek Yogurt
- Obesity Action Coalition: Greek Yogurt -- What's The Craze All About
- Whole Foods Market Cooking: Quinoa Potato Cakes Florentine with Mustard-Yogurt Sauce
- Yogurt; Sarina Jacobson
- Skinny Kitchen: Skinny Baked Chicken Fingers With Honey Mustard Sauce
- Oprah.com: Balsamic Yogurt Dressing Recipe
- Photo Credit Juanmonino/iStock/Getty Images
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