A refreshing accompaniment to a main course of meat or fish, this cucumber-yogurt salad also makes a tasty filling for pita bread. If the cucumbers are grated instead of chopped, this mixture can be served as a dip.
Nutrition per serving may change if servings are adjusted.
4 large cucumbers, peeled
1/2 teaspoon salt
2 cups low-fat plain yogurt
2 teaspoons lemon juice
2-4 cloves garlic, minced
Freshly ground pepper, to taste
2 tablespoons chopped fresh parsley, or 2 tablespoons chopped fresh mint
1 tablespoon extra-virgin olive oil
Cut cucumbers in half and seed. Cut each cucumber boat in half lengthwise and then halve each quarter. Cut crosswise into 1/4-inch pieces. Place in bowl, sprinkle salt on top, toss and set aside for at least 20 minutes.
Combine yogurt, lemon juice, garlic, pepper, and parsley (or mint) in a medium bowl. Stir in the oil briskly.
Drain the cucumbers, return them to the bowl, pour the yogurt mixture over and toss well.
Per serving: 146 calories; 6 g fat(2 g sat); 2 g fiber;
16 g carbohydrates; 8 g protein;
56 mcg folate; 7 mg cholesterol;
13 g sugars; g added sugars; 423 IU vitamin A;
14 mg vitamin C; 269 mg calcium; 1 mg iron;
383 mg sodium; 687 mg potassium