Low fat tzatziki is the traditional Greek appetizer in a light version. Avoid full-fat strained yogurt and choose the one with 2% fat. Olive oil is used in moderation. Greek people love tzatziki, they eat it with meat, fish, legumes and vegetables. It is healthy and suitable for vegetarians.
Tzatziki is an appetizer found in the modern Greek cuisine. It often accompanies fried zucchini and gyros . It is of Turkish origin. Its main ingredient is strained yogurt. Add grated cucumber, crushed garlic, dill and a little olive oil to the yogurt. Apart from Greece and Turkey, tzatziki is well-known in Iraq, and shares similarities to Iran’s airan or raita.
Yogurt is one of the healthiest foods. A cup of yogurt makes up for 40% of our daily calcium needs and 11% of our potassium needs. It also contains high value organic proteins and carbohydrates. Yogurt is beneficial even to those who are lactose intolerant.
In addition to calcium and protein, yogurt also contains “good” bacteria. These bacteria support the proper functioning of the intestine and the immune system, improve digestion and protect against depression.
Use low-fat tzatziki as a dip or as a sauce, as in wholemeal salad with yogurt sauce.
Low fat tzatziki
- Total Time: 20'
- Yield: 6 μερίδες 1x
Description
Low fat tzatziki is the traditional Greek appetizer in a light version. Avoid full-fat strained yogurt and choose the one with 2% fat. Olive oil is used in moderation. Greek people love tzatziki, they eat it with meat, fish, legumes and vegetables. It is healthy and suitable for vegetarians.
Ingredients
- 1/2 cucumber, peeled
- 3 crushed cloves of garlic
- 2 tbsp. olive oil
- 1/3 cup chopped dill
- lemon juice
- salt, freshly ground pepper
Instructions
- To make tzatziki, first grate the cucumber on the side of your grater with the large holes.
- Place in a a sieve and press to strain the moisture out.
- Leave for 5’ pressing down periodically.
- Put all ingredients in a bowl and mix well.
- Add salt and the tzatziki is ready.
- Place it in the refrigerator for at least 1 hour before serving.
Notes
Cook’s Tip
Tzatziki can be used as a healthy sauce for chicken, grilled vegetables, raw salads or as a dip for gyros. Strained yogurt may substitute cream cheese, sour cream or mayonnaise.
Doctor’s Tip
Strained low-fat yogurt is an ideal snack between meals as it a feeling of fullness thanks to its protein content.
- Prep Time: 5'
Nutrition
- Serving Size: 1 μερίδα
- Calories: 83,8
- Sugar: 3,1 gr
- Fat: 4,6 gr
- Carbohydrates: 3,4 gr
- Fiber: 0,3 gr
- Protein: 7 gr