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Tzatziki

This is a traditional Greek dish that combines cucumber and yogurt. The ingredient piment d'Espelette is a French variety of mild ground chile.

Health JANUARY 2013

  • Yield: Makes: 4 servings (serving size: 1 topped toast)
  • Prep time:20 Minutes
  • Chill:1 Hour

Ingredients

  • Salt
  • 1 (10-oz) cucumber, seeded and finely diced
  • 1 small bunch of mint
  • 3 sprigs flat-leaf parsley
  • 1/2 lemon
  • 1/2 cup plain Greek yogurt
  • Pinch of piment d'Espelette or hot paprika
  • 4 thin slices whole-wheat or multigrain baguette, toasted

Preparation

1. Generously salt the cucumber and marinate for 15 minutes at room temperature.

2. Pick the mint and parsley leaves and chop. Squeeze the juice from the lemon.

3. In a colander, rinse and drain the cucumber.

4. In a large bowl, combine the cucumber, mint, parsley, lemon juice, yogurt, and piment d'Espelette. Season to taste with salt. Cover and refrigerate until cold (at least 1 hour). Serve with toasts.

Nutritional Information

Amount per serving
  • Calories: 76
  • Fat: 3.2g
  • Saturated fat: 2.3g
  • Monounsaturated fat: 0.0g
  • Polyunsaturated fat: 0.1g
  • Protein: 4g
  • Carbohydrate: 9g
  • Fiber: 2g
  • Cholesterol: 5mg
  • Iron: 1mg
  • Sodium: 102mg
  • Calcium: 75mg
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Tzatziki recipe

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