Many of our traditional summer salads are dressed with mayonnaise or sour cream. But there's a creamy alternative without all that fat: yogurt. Tangy and rich in protein, nonfat yogurt makes a tasty base for a fresh, healthy salad.
In southern India, the cuisine blazes with chilies and spices. To soothe the palate, cooks often follow hot courses with a yogurt-dressed rice salad. In her home in Cupertino, California, Hema Kundargi serves this refreshing dish as a companion to grilled spice-rubbed chicken. The rice salad and interesting pasta variation that follows also make great vegetarian main dishes for a summer lunch.