Diabetes / Food / Fun

Creamy Cilantro-Lime Dressing

bgibson135

Creamy Cilantro Lime Dressing recipe with calorie estimates and approximate serving sizes:

Creamy Cilantro Lime Dressing (Approximately 1366 calories total, Makes about 1 1/4 cup dressing)

  • 1/3 cup olive oil (~636 calories)
  • 1/4 cup lime juice (negligible calories)
  • 1/2 cup mayonnaise (~720 calories)
  • 1/2 teaspoon salt (negligible calories)1
  • 2 garlic cloves (negligible calories)
  • 1/2 a jalapeño, sliced (negligible calories)
  • 1/2 teaspoon agave nectar (~10 calories)
  • 1/2 cup cilantro, packed (negligible calories)

Key points:

  • The majority of the calories come from the olive oil and mayonnaise.
  • Lime juice, garlic, jalapeno, cilantro and salt contain very few calories.
  • Agave Nectar and Honey contain about the same amount of calories.2
  • This calorie count reflects the total for the entire recipe. To calculate per-serving calories, divide the total by the number of servings.
  • By combining the listed measurements of the wet ingredients, it can be determined that the total volume of the dressing will be approximately 1 and 1/4 cup.

Alright, let’s rework that recipe with plain Greek yogurt instead of mayonnaise.

Creamy Cilantro Lime Dressing (Greek Yogurt Version) (Approximately 746 calories total, Makes about 1 1/4 cup dressing)

  • 1/3 cup olive oil (~636 calories)
  • 1/4 cup lime juice (negligible calories)
  • 1/2 cup plain Greek yogurt (~100 calories)
  • 1/2 teaspoon salt (negligible calories)
  • 2 garlic cloves (negligible calories)
  • 1/2 a jalapeño, sliced (negligible calories)
  • 1/2 teaspoon agave nectar (~10 calories)
  • 1/2 cup cilantro, packed (negligible calories)

Key points:

  • The Greek yogurt significantly reduces the calorie content compared to mayonnaise.
  • The majority of the calories now come from the olive oil.
  • This calorie count is for the entire recipe. Divide by the number of servings for per-serving calories.
  • By combining the listed measurements of the wet ingredients, it can be determined that the total volume of the dressing will be approximately 1 and 1/4 cup.

Here are the calorie counts for various serving sizes:

  • 1 Tablespoon:
  • There are 16 tablespoons in 1 cup, so in 1 1/4 cups there are 20 tablespoons.
  • 746 calories / 20 tablespoons = 37.3 calories per tablespoon.
  • Approximately 37 calories.

  • 2 Tablespoons:
  • 37.3 calories/tablespoon * 2 tablespoons = 74.6 calories
  • Approximately 75 calories.

  • 3 Tablespoons:
  • 37.3 calories/tablespoon * 3 tablespoons = 111.9 calories.
  • Approximately 112 calories.

  • 4 Tablespoons (1/4 cup):
  • 37.3 calories/tablespoon * 4 tablespoons = 149.2 calories.
  • Approximately 149 calories.

Therefore:

  • Side Salad (1 tablespoon): ~37 calories
  • Side Salad (2 tablespoons): ~75 calories
  • Main-Course Salad (3 Tablespoons) : ~112 calories.
  • Main-Course Salad (4 Tablespoons): ~149 calories.

[NOTE 03/16/25]: I used Gemini to generate this recipe with the calorie counts and calories per serving. The AI made it simple to get the calorie count for each ingredient, and then it added up to get the total carlorie, and divided the total calories by the number of Tablespoons possible from the whole. *And then I pasted the recipe into MyFitnessPal Recipe importer. The result was a special dressing recipe with calorie counts and the ability to select a portion size. [end NOTE]

Another pared down version of this dressing using Greek yogurt instead of mayonnaise:

  • 1/4 cup olive oil
  • 1/4 cup lime juice
  • 1/4 cup plain Greek yogurt (or light mayonnaise)
  • 1/2 teaspoon salt
  • 2 garlic cloves
  • 1/2 a jalapeño, sliced
  • A few drops of a sugar-free liquid sweetener, or omit entirely
  • 1/2 cup cilantro, packed

Estimated calories per serving (2 tablespoons): 520(total calories)÷8(servings)≈65 calories per serving.

Ajicitos Dulces Peppers

After blended, this recipe fit easily in a 4 oz. Mason/Ball Jar. Not sure I need much heat in this to be pleasing. *I just read elsewhere that I used a Ajicitos Dulces pepper and that would add flavor with no heat. I think I may have used this on baked tilapia, but with the mayonnaise version. **And I found that I had used this dressing on a baked salmon filet. I seem to recall that the original dressing was high in calories and the next day, it did affect my weight negatively. I liked the flavor so, finally decided to make a healthier version with plain Greek yogurt.