November 8 2016 by Anne Aobadia![Anne Aobadia]()
, photo by Emma Shevtzoff![Emma Shevtzoff]()
, nutritional review by Franziska Spritzler, RD, CDE![Franziska Spritzler, RD, CDE]()
in Recipes, Condiments
, photo by Emma Shevtzoff
, nutritional review by Franziska Spritzler, RD, CDE
in Recipes, Condiments Tzatziki
Dreaming of the Greek Islands? We are too. Mix up some delicious tzatziki and you’ll be there... at least in spirit. Just don’t smash your plates. Yamas!
USMetric
servingservings
Ingredients
- ½ (51⁄3 oz.) ½ (150 g) cucumber
- 1 tsp 1 tsp salt
- 1 tbsp 1 tbsp olive oil
- 1 tbsp 1 tbsp fresh mint, finely chopped
- 2 2 garlic clovegarlic cloves
- 1 cup (61⁄3 oz.) 240 ml (180 g) Greek yogurt (4% fat)
- 1 pinch 1 pinch ground black pepper
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www.dietdoctor.com
Making low carb simple
Instructions
- Rinse the cucumber and chop finely. You can also grate it with the coarse side of a grater. Don't peel the cucumber; the skin adds color and texture to the sauce.
- Put cucumber in a strainer and sprinkle salt on top. Mix well and let the liquid drain for 5–10 minutes. Wrap cucumber in a tea towel and squeeze out excess liquid.
- Press or finely chop the garlic and place in a bowl. Add cucumber, oil and fresh mint (optional).
- Stir in the yogurt and add black pepper and salt to taste.
- Let the sauce sit in the refrigerator for at least 10 minutes for the flavors to develop. It will keep for at about 3 days in the fridge.
Tip!
If you want to increase the fat ratio and reduce the amount of carbohydrate in the tzatziki, you can substitute the Greek yogurt with (all or part) sour cream or crème fraîche. For a dairy free tzatziki, ditch the yogurt and use mayonnaise. If you don't have fresh garlic, go ahead and use minced garlic from a jar or garlic powder. Experiment and see what tastes best!
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