Tsatsiki Sauce

2 Reviews
100% would make this recipe again

A Greek sauce made from yogurt, cucumber, and garlic, used as a dip or as a condiment for grilled meats.

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Preparation : 10 min Standing : 1 h
230 calories/serving
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Ingredients

1 cucumbers, medium size 260 g
2 cups mediterranean yogurt, 10% 550 g
2 tbsp wine vinegar 30 mL
2 tbsp olive oil 30 mL
1 pinch salt [optional] 0.2 g
2 cloves garlic
4 tbsp fresh mint, chopped 12 g
paper towels

Before you start

Tsatsiki (pronounced tzah-ZEE-kee) is easy to make, but it is important to use fresh ingredients and combining them to reach the correct balance between the rich but not sweet taste of a good yogurt, the freshness of cucumber and the pungency of garlic.

Method

  1. Peel, cut in half and seed the cucumber. Keep half the skin aside. Grate the cucumber coarsely and place the pieces in a sieve, add salt, and let drain about 30 min. Squeeze the pulp to extract liquid and wrap in paper towels to dry.
    2. Place the cucumber pulp in a bowl, add the yogurt, vinegar, oil, and a pinch of salt. Whisk well. Press and mince the garlic, chop the mint and cucumber skin, then add them to the bowl and mix.
  2. Chill, covered, a least 1 h before serving.

Observations

Keep up to 7 days, covered, in the refrigerator.

This recipe is reserved to subscribers to Premium and VIP

Nutrition Facts Table

per 1 serving (200 g)

Amount

% Daily Value

Calories

230

Fat

21 g

32 %

Saturated 9.4 g
+ Trans 0 g

47 %

Cholesterol

50 mg

Sodium

60 mg

3 %

Carbohydrate

6 g

2 %

Fibre

1 g

2 %

Sugars

5 g

Net Carbs

5 g

Protein

5 g

Vitamin A

13 %

Vitamin C

5 %

Calcium

17 %

Iron

3 %
More info

Claims

This recipe is :
Diet-related health claims  :
Bone-healthy
Free  :
Added Sugar
Good source of  :
Calcium, Vitamin K
Source of  :
Vitamin A, Vitamin E
Low  :
Sodium
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Vegetables ½
Fats 1 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

2 Reviews (2 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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