Tzatziki Sauce

May 12, 2011

In celebration of National Mediterranean Diet Month, here is the second of two Mediterranean-inspired recipes from Nutritioulicious intern Jo Bartell.

Since I shared a nutritioulicous baked falafel recipe yesterday, I thought it would be fitting to share my easy recipe for tzatziki sauce today. Tzatziki is a Greek dipping sauce that tastes great on its own or with falafel, sliced veggies, or whole-wheat pita. Tzatziki demonstrates yet another use for nutritious, delicious, and protein-packed Greek yogurt. I used 2% plain Greek yogurt for this recipe, but it also tastes great with 0% if you want to cut out even more of the fat.

Tzatziki Sauce: (adapted from www.allrecipes.com)
Servings: 6; Serving Size: ¼ cup

Ingredients: tzatziki recipe
  • 18 ounces (1 large container) 2% plain Greek Yogurt
  • 2 large cucumbers, peeled, seeded, diced
  • 2 tablespoons olive oil
  • 1.5 ounces fresh lemon juice
  • 1/2 teaspoon salt
  • 1 teaspoon ground pepper
  • 3 tablespoons chopped fresh dill
  • 3 garlic cloves, peeled
  1. In a food processor or blender, combine the yogurt, cucumber, olive oil, lemon juice, salt, pepper, dill, and garlic.
  2. Process until well combined. Transfer to a separate dish, cover and refrigerate for at least one hour. Garnish with sliced, raw cucumber.

Nutrition Facts (per serving): 115 calories, 6 g total fat, 1.5 g saturated fat, 10 g carbohydrate, 1 g fiber, 6 g protein, 60 mg sodium, 180 mg calcium

Have you ever tried tzatziki? What kind of dips do you make with Greek yogurt?

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