Adam Robison | Buy at photos.djournal.com Creamy penne with shrimp. By Ginna Parsons Daily Journal A few years ago, when trying to cut some fat and calories from my diet, I discovered Greek yogurt. Plain Greek yogurt has double the protein, half the carbs and half the sodium of the regular variety. A 6-ounce container of plain nonfat Greek yogurt has about 100 calories, no fat and 18 grams of protein – the same amount of protein in 2 to 3 ounces of lean meat – and we know protein keeps us fuller longer. Thicker and tangier than regular yogurt because it’s heavily strained to remove much of the liquid whey, lactose and sugar, I found plain nonfat Greek yogurt was a perfect substitute for sour cream on baked potatoes. But the more I read about this Mediterranean staple, the more I found I could actually cook with it. • Greek yogurt recipes I started swapping it for sour cream in casseroles and guess what?