Tsatsiki Sauce

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

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Draining : 30 min Preparation : 10 min Standing : 1 h
160 calories/serving

Ingredients

1 cucumbers, medium size 260 g
2 cups soy yogurt 500 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 Greek style yogurt, the freshness of cucumber and the pungency of garlic. You can vary its thickness as you like, but remember: you should eat it with a fork!

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. In the meantime, pour the yogurt into a fine-screen colander. Let drain 30 min.
  3. Place the cucumber pulp in a bowl, add the drained 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.
  4. Chill, covered, a least 1 h before serving.

Observations

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

Nutrition Facts Table

per 1 serving (200 g)

Amount

% Daily Value

Calories

160

Fat

9 g

14 %

Saturated 1.2 g
+ Trans 0 g

6 %

Cholesterol

0 mg

Sodium

20 mg

1 %

Carbohydrate

15 g

5 %

Fibre

1 g

4 %

Sugars

8 g

Net Carbs

14 g

Protein

4 g

Vitamin A

1 %

Vitamin C

32 %

Calcium

24 %

Iron

8 %
More info

Claims

This recipe is :
Diet-related health claims  :
Bone-healthy
Good source of  :
Calcium, Vitamin C, Vitamin K
Source of  :
Iron, Vitamin E
Low  :
Saturated Fat, Sodium
Free  :
Added Sugar, Cholesterol, Trans Fat
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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  • 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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