Cucumber-Yogurt Salad

From EatingWell: Charter Issue, 1990 — Subscribe Now!

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.

4 servings

Active Time: 20 minutes

Total Time: 20 minutes

Nutrition Profile

Ingredients

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

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.

Nutrition

Per serving: 146 calories; 6 g fat (2 g sat, 3 g mono); 7 mg cholesterol; 16 g carbohydrates; 8 g protein; 2 g fiber; 383 mg sodium; 687 mg potassium.

Nutrition Bonus: Vitamin C (23% daily value), Potassium (20% dv), Calcium (27% dv).

1 Carbohydrate Serving

Exchanges: 1 starch, 1 low-fat milk