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Raita (Indian Yogurt/
Cucumber Condiment)
This cool and creamy go-with is a must
with spicy grilled meats – and an ideal
low-fat/low cal dip that makes veggie
sticks even more delicious. If you don’t
have the recipe’s spices on hand, use
other aromatics from your spice rack and
create your own flavorful dip. Try adding
extra black pepper, fresh mint leaves,
toasted celery or caraway seeds,
or a pre-mixed Greek seasoning.
NUTRITIONAL INFORMATION:
Calories: 49
Fat: 2g
Saturated fat1.3g
Monounsaturated fat 0.6g
Polyunsaturated fat 0.1g
Protein: 2.7g
Carbohydrate: 5.3g
Fiber: 0.7g
Cholesterol: 8mg
Iron: 0.3mg
Sodium: 88mg
Calcium: 86mg
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Ingredients
• 1 English cucumber, coarsely shredded
(about 2 cups)
• Substitute any other cucumber with seeds
removed
• 1 teaspoon kosher salt
• 2 cups whole-milk yogurt
• Substitute low or fat-free yogurt for
additional calorie savings
• Use Greek yogurt for a firmer dip
• ½ cup finely chopped red onion
• ¼ cup coarsely chopped fresh cilantro
• 2 tablespoons fresh lime juice
• ¼ teaspoon ground coriander
• ¼ teaspoon ground cumin
• 1/8 teaspoon freshly ground black pepper
• Dash of ground nutmeg
• Dash of ground cinnamon
• Dash of ground cardamom
PREPARATION
Prep Time: 10 minutes
Combine all ingredients, cover and chill before
serving.
Yield: 8 servings of 1/3-cup each
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Bon appetite!
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