Cucumber-Yogurt Salad A refreshing accompaniment to a main course of meat or fish, this cucumber-yogurt salad also makes a tasty filling for pita bread. If the cucumbers are grated instead of chopped, this mixture can be served as a dip.

total: 20 mins
Servings: 4


  • 4 large cucumbers, peeled
  • ½ teaspoon salt
  • 2 cups low-fat plain yogurt
  • 2 teaspoons lemon juice
  • 2-4 cloves garlic, minced
  • Freshly ground pepper, to taste
  • 2 tablespoons chopped fresh parsley, or 2 tablespoons chopped fresh mint
  • 1 tablespoon extra-virgin olive oil


    Step 1

    Cut cucumbers in half and seed. Cut each cucumber boat in half lengthwise and then halve each quarter. Cut crosswise into 1/4-inch pieces. Place in bowl, sprinkle salt on top, toss and set aside for at least 20 minutes.

    Step 2

    Combine yogurt, lemon juice, garlic, pepper, and parsley (or mint) in a medium bowl. Stir in the oil briskly.

    Step 3

    Drain the cucumbers, return them to the bowl, pour the yogurt mixture over and toss well.

Nutrition Facts

Per Serving: 146 calories; protein 8.3g; carbohydrates 15.5g; dietary fiber 2.1g; sugars 12.6g; fat 5.9g; saturated fat 1.8g; cholesterol 7.3mg; vitamin a iu 422.7IU; vitamin c 13.9mg; folate 56.1mcg; calcium 269.3mg; iron 0.9mg; magnesium 56mg; potassium 687.5mg; sodium 383.4mg; thiamin 0.2mg. Exchanges:

1 starch, 1 low-fat milk


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