Free The Greek Yogurt Miracle Solution by Joanne Lusted Page A

nutmeg, hot sauce, salt and pepper. Whisk in yogurt until mixture is smooth.
    Preheat oven to 375°F.
    Meanwhile, bring a large pot of salted water to a boil and cook pasta according to package instructions for al dente (if given a range of cooking time, choose shorter time, otherwise cook for 2 minutes less). Drain, reserving 1/3 cup pasta cooking water. Return pasta to pot and stir in sauce, adding as much reserved pasta cooking water as needed to loosen sauce. Season with salt and pepper. Transfer to a 9- × 13-inch baking pan misted with cooking spray.
    In a small bowl, combine panko, parsley and remaining 1/4 cup Parmesan. Sprinkle mixture over pasta and mist with cooking spray. Bake for about 30 minutes, until sauce is bubbling and topping is golden brown and crispy
    Per Serving
    Before: 836 calories, 52.6 g total fat
    Dish Do-Over: 480 calories, 11.2 g total fat
    Nutritional information: 3.7 g saturated fat, 73.4 g carbohydrates, 3.1 g fibre, 9.8 g sugar, 22.5 g protein, 704 mg sodium, 15 mg cholesterol

Tuna Noodle Casserole
    Serves 6
    Hands-on Time: 30 minutes
    Total Time: 1 hour, 10 minutes
    This one-dish wonder is a retro favourite that’s designed to be quick, easy and inexpensive. With a few swaps, it can be a healthy choice too. Look for egg noodles made without yolks — you’ll save fat and won’t notice the difference in taste. True to tuna noodle casserole form, it was the first dish empty at the potluck I took this baby to, with everyone asking for the recipe. Well, here it is, ladies!
    8 oz no-yolk extra-broad egg noodles (about 3 cups)
    1 batch mushroom Creamy Condensed Soup Substitute
    3/4 cup low-sodium chicken stock
    3/4 cup non-fat plain Greek yogurt
    2 tbsp Dijon mustard
    1 tsp low-sodium tamari or soy sauce
    2 cans (6 oz/170 g each) non-sodium, water-packed chunk albacore tuna, drained
    1 1/2 cups frozen peas, thawed and drained
    1/4 tsp cayenne pepper or a few dashes hot sauce
    Sea salt and freshly ground black pepper
    1 cup whole-wheat or regular panko bread crumbs (gluten-free, if desired) or fresh bread crumbs
    1/4 cup freshly grated Parmesan cheese
    Preheat oven to 400°F.
    Bring a large pot of salted water to a boil and cook noodles according to package instructions until al dente (if given a range of cooking time, choose shorter time, otherwise cook for 2 minutes less). Drain and lightly mist with cooking spray to prevent noodles from sticking.
    In a large saucepan, whisk together mushroom soup, stock, yogurt, Dijon and tamari until smooth. Warm over medium heat, stirring frequently, until steaming, about 5 minutes. Remove from heat and stir in tuna, peas and cayenne. Season with salt and pepper. Lightly mist a 9- × 13-inch baking dish with cooking spray; transfer mixture to dish.
    In a small bowl, combine panko and Parmesan. Sprinkle over casserole and mist with cooking spray. Bake for 25 minutes, until crust is golden and sauce is bubbling.
    Per Serving
    Before: 697 calories, 34.2 g total fat
    Dish Do-Over: 396 calories, 5.3 g total fat
    Nutritional information: 1.2 g saturated fat, 54.5 g carbohydrates, 5.6 g fibre, 11.1 g sugar, 29.9 g protein, 638 mg sodium, 24 mg cholesterol

Beef Stroganoff
    Serves 4
    Hands-on Time: 35 minutes
    Total Time: 1 hour
    This has been a family favourite for decades and makes a quick weeknight dinner. you can lose the fat and sodium by adding cremini mushrooms to a leaner beef and using your own condensed soup substitute.
    1 lb chuck shoulder or eye of round beef, trimmed of visible fat and sliced into 1/4-inch strips
    1/4 tsp each sea salt and freshly ground black pepper, plus more to taste
    1/4 cup whole-wheat or brown rice flour
    1 tbsp grapeseed oil
    1 medium onion, thinly sliced
    2 garlic cloves, minced
    2 cups sliced cremini mushrooms
    1 1/2 cups low-sodium beef stock
    2 tbsp Dijon mustard
    1 tbsp Worcestershire sauce
    1 batch mushroom creamy condensed soup substitute
    8 oz no-yolk extra-broad egg noodles (about 3 cups)
    2 tbsp