• 2 Tbsp fat free, plain Greek yogurt
  • 2 Tbsp low fat mayonnaise
  • 2 Tbsp ketchup
  • 1 tsp water
  • 1 tsp white vinegar
  • 1 Tbsp sweet pickle relish
  • 1 Tbsp white onion, minced
  • 1 dash of salt
  • 1 dash hot sauce (optional)

*Salad with Protein:

  • 2 tsp olive oil
  • 1 large sweet onion, chopped
  • 2 cloves garlic, minced
  • 1# 93/7 ground beef
  • 1 1/2 large heads romaine lettuce, ribs removed and chopped
  • 2 large, ripe tomatoes, chopped
  • 1 cup 2% sharp cheddar cheese, shredded
  • Dill pickle slices (optional)



In a small bowl, whisk the mayonnaise, Greek yogurt, ketchup, water, vinegar, relish, onion, dash of salt, and hot sauce. Set aside.

*Salad with Protein:

In a large skillet, add 2 tsp olive oil and chopped sweet onion. Sauté, over medium heat, stirring frequently, until the onion begins to soften, ~2 minutes. Add lean ground beef and cook for 7-8 minutes on medium heat, stirring periodically and using spatula to crumble the meat. Add 2 cloves minced garlic and cook for an additional 2 minutes or until meat is cooked thoroughly.
Divide the romaine, tomatoes, and cheese evenly among 4 large plates. Divide beef mixture evenly among salads. Drizzle each with 2 heaping tablespoons dressing. Serve immediately.

Makes 4 servings

Nutrition (2 heaping Tbsp dressing)

Calories 45
Fat 2.5
Saturated Fat 0.3g
Polyunsaturated Fat 1.5g
Monounsaturated Fat 0.5g
Cholesterol 5mg
Sodium 243mg
Carbohydrate 5.0g
Fiber 0g
Sugar 1.0g
Protein 1g

Nutrition (1/4 salad + protein)

Calories 325
Fat 16g
Saturated Fat 3.4g
Polyunsaturated Fat 0.4g
Monounsaturated Fat 1.7g
Cholesterol 65mg
Sodium 88mg
Potassium 205mg
Carbohydrate 10g
Fiber 3g
Sugar 1.5g
Protein 32g

Modified from