Tzatziki

Apr 15 2009

Tzatziki is a cool and refreshing Greek yogurt and cucumber sauce. Use it as a dip, spread or condiment.  Recipe courtesy of Carrie Weinstein.

Makes 3 1/2 cups

Dietitian's Tip: 

The key to great tzatziki is the thick, creamy texture. For this reason, it is important to strain the yogurt well before making this sauce. Tzatziki is a delicious dip to serve with sliced vegetables like bell peppers, squash or carrots. But it also makes for a tasty accompaniment to grilled chicken or fish. For a slight variation, try adding 1 tablespoon freshly chopped mint.

Ingredients: 

3 cups of low-fat plain yogurt
3 tbsp lemon juice
1 garlic clove, finely minced
2 medium cucumbers, peeled and seeded
1 tbsp chopped fresh dill
½ tsp salt
¼ tsp black pepper

Preparation: 

Place the plain yogurt in a paper towel-lined strainer and set it over a bowl. Place the bowl in the refrigerator for 2 hours so the yogurt can drain. Transfer the thickened yogurt to a large bowl.

Grate the cucumber into a small bowl and toss with ¼ teaspoon salt. Wrap the grated cucumber in paper towel and gently squeeze as much liquid from the cucumber as you can. Add the cucumber to the yogurt.

Mix in the lemon juice, garlic, dill, remaining salt, and pepper. Allow the tzatziki to sit in the refrigerator for a few hours for the flavors to blend. Serve chilled or at room temperature.

Nutrition Information: 

Per Serving (¼ cup): 37 calories, 0.5 g fat, 0.5 g saturated fat, 4 g carbohydrate, 3 g protein, 120 mg sodium, 0 g fiber, 90 mg calcium.