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Greek Style Cucumber Yogurt Sauce

This Greek-style yogurt sauce is a great way to include calcium (and vitamin D if the yogurt is fortified) and skip the extra saturated fat from things like ranch dressing. It also includes added fiber from the cucumber, and probiotics from the yogurt! Enjoy this with any protein like chicken or burgers, or pair it with Roasted Garlic Hummus for dipping veggies. You can even make this recipe ahead and keep it in a sealed container to use for up to a week.

This recipe includes lots of kid friendly steps. Encourage your little ones to help! Make sure all helpers wash their hands before helping in the kitchen.

Ingredients

1 cucumber (medium)
1 c plain lowfat or nonfat yogurt (regular or Greek style)
1 clv garlic (minced or 1 tsp garlic powder)
1 T lemon juice (fresh or bottled)
1 T dill (fresh, chopped or 1 tsp dry dill - see note below)
  salt and pepper to taste

Yield amount

6 Servings

Preparation time

12 minutes

Instructions

  1. In the sink, use cold running water to rinse the cucumber, lemon and dill if using fresh. Pat dry with a kitchen or paper towel.
  2. Using a grater, grate the cucumber. Place the grated cucumber into a kitchen towel, or into paper towels with a strainer and squeeze all of the water from the cucumber.
  3. In a bowl, mix the grated and strained cucumber, yogurt, garlic or garlic powder, lemon juice, dill, salt and pepper.
  4. Use immediately, or let marinate up to overnight, covered, in the refrigerator.

Notes:

If you don’t have dill, parsley or green onion work great in this as well.

Even if you don't plan to eat the skin, it’s still important to rinse produce first so dirt and bacteria are not transferred from the surface when peeling or cutting produce.

 

Notes

Equipment you’ll need:

  • Knife
  • Cutting board
  • Grater
  • Kitchen towel or paper towels and strainer
  • Measuring cups and spoons
  • Bowl
  • Spoon or rubber spatula to mix
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