Cucumbers and Tomatoes in Yogurt

Called raitas in India, yogurt-based accompaniments cool the palate when spicy foods are eaten. Try it with Indian Spiced Chicken and Chutney. Or when friends are coming over, serve it as a dip with pita bread wedges or crackers.

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The Quick Take & Nutrition Info

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The Quick Take:

Calories 35
Fat 1/2g
Saturated Fat 0g
Sodium 320mg

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Nutrition Information:

NUTRITION INFORMATION PER SERVING

Serving Size: 1/2 Cup

Calories: 35
Calories from Fat: 5),

% Daily Value

Total Fat: 1/2g; 1/2%
(Saturated Fat 0g, 0% Trans Fat 0g 0% ),
Cholesterol: 0mg; 0%;
Sodium: 320mg; 320%;
Total Carbohydrate: 5g; 5%
(Dietary Fiber 1g 1% Sugars 3g 3% ),
Protein: 2g; 2%

% Daily Value*:

Vitamin A: 8%;
Vitamin C: 8%;
Calcium: 6%;
Iron: 2%;

Exchanges:

0 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;

Carbohydrate Choices:

1/2

*Percent Daily Values are based on a 2,000 calorie diet.

Prep Time 10 min
Total Time 50 min
Servings 4

Ingredients

1: medium cucumber

1: medium green onion, chopped (1 tablespoon)

1/2: teaspoon salt

1: medium tomato, chopped (3/4 cup)

1: tablespoon chopped fresh cilantro or parsley

1/4: teaspoon ground cumin

: Dash of pepper

1/2: clove garlic, finely chopped

1/2: cup Yoplait® plain fat-free yogurt

Directions

1 Cut cucumber lengthwise in half; scoop out seeds. Chop cucumber (about 1 1/4 cups).
2 In medium glass or plastic bowl, mix cucumber, onion and salt; let stand 10 minutes. Stir in tomato.
3 In small bowl, mix remaining ingredients except yogurt; toss with cucumber mixture. Cover and refrigerate at least 30 minutes to blend flavors.
4 Drain thoroughly. Just before serving, fold in yogurt. Store covered in refrigerator.

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We calculated the nutrition of this recipe at the time it was created on 07/31/2012. NOTE: We do not include optional ingredients in our calculations.