2013 has arrived and brought with it a bevy of new year's resolutions for healthier eating. Appetizers sometimes seem healthy because you're not sitting down to a huge meal, but most appetizers are loaded with saturated fats and calories — and the temptation to graze, graze and then graze some more is nearly irresistible.
Tzatziki to the waistline rescue!
Tzatziki is a Greek sauce made with yogurt and cucumber. It can be served as an appetizer or used as a condiment for gyros and falafels, as well as a sauce for various grilled meats and vegetables.
Using Greek yogurt instead of regular yogurt improves the sauce's already-beneficial nutrition by cutting the sugar content and nearly doubling the amount of protein. Cucumbers have a next-to-nill calorie count and a decent amount of vitamin K, dill provides antibacterial and anti-carcinogenic properties and garlic provides important cardiovascular and antiviral protection.
Greek yogurt is available in most Wichita-area markets near the regular yogurt. Visit Wichita's farmer's markets in the summer months for home-grown cucumber and dill; both should be available in stores year-round.
This easy recipe for tzatziki can be used in all applications. Try it as a dip with whole wheat pita triangles, carrots, snap peas, asparagus, broccoli and cauliflower florets and red pepper strips.
Tzatziki
2 cucumbers, seeded and diced
1 tablespoon kosher salt
3 tablespoons lemon juice
2 garlic cloves, minced
1 tablespoon fresh dill, finely chopped
3 cups Greek yogurt
Kosher salt and fresh ground black pepper, to taste
- In a colander, add diced cucumbers and sprinkle 1 tablespoon kosher salt to draw out excess water. Let sit for half an hour, then drain.
- In a food processor, add cucumbers, lemon juice, garlic and dill; process until blended.
- Stir mixture into the yogurt; add salt and pepper to taste.
- Refrigerate for at least 2 hours.
- Drain any accumulated water and stir before serving.
Bon appétit!
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