Cucumber-Yogurt Salad

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From: EatingWell Magazine Charter Issue 1990

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.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 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

Preparation

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  1. 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.
  2. Combine yogurt, lemon juice, garlic, pepper, and parsley (or mint) in a medium bowl. Stir in the oil briskly.
  3. Drain the cucumbers, return them to the bowl, pour the yogurt mixture over and toss well.

Nutrition information

  • 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; 0 g added sugars; 423 IU vitamin A; 14 mg vitamin C; 269 mg calcium; 1 mg iron; 383 mg sodium; 687 mg potassium
  • Carbohydrate Servings: 1
  • Exchanges: 1 starch, 1 low-fat milk

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