Cucumbers and Tomatoes in Yogurt

Prep 10 min
Total 50 min
Ingredients 9
Servings 4

Called raitas in India, yogurt-based accompaniments cool the palate when spicy foods are eaten. Try it with Indian Spiced Chicken and Chutney. Or when friends are coming over, serve it as a dip with pita bread wedges or crackers. MORE + LESS -

Ingredients

medium cucumber

medium green onion, chopped (1 tablespoon)

1/2

teaspoon salt

medium tomato, chopped (3/4 cup)

tablespoon chopped fresh cilantro or parsley

1/4

teaspoon ground cumin

Dash of pepper

1/2

clove garlic, finely chopped

1/2

cup Yoplait® Fat Free plain yogurt

Directions

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1

Cut cucumber lengthwise in half; scoop out seeds. Chop cucumber (about 1 1/4 cups).
2

In medium glass or plastic bowl, mix cucumber, onion and salt; let stand 10 minutes. Stir in tomato.
3

In small bowl, mix remaining ingredients except yogurt; toss with cucumber mixture. Cover and refrigerate at least 30 minutes to blend flavors.
4

Drain thoroughly. Just before serving, fold in yogurt. Store covered in refrigerator.

Nutrition Information

Nutrition Facts

Serving Size: 1/2 Cup

Calories: 35
Calories from Fat: 0

% Daily Value

Total Fat: 0g; 0%
Saturated Fat 0g 0% Trans Fat 0g
Cholesterol: 0mg; 0%
Sodium: 320mg; 13%
Potassium: 220mg; 6%
Total Carbohydrate: 6g; 2%
Dietary Fiber 1g 4% Sugars 2g
Protein: 2g

% Daily Value*:

Vitamin A: 8%; 8%
Vitamin C: 10%; 10%
Calcium: 6%; 6%
Iron: 2%; 2%

Exchanges:

0 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;

Carbohydrate Choice

1/2

*Percent Daily Values are based on a 2,000 calorie diet.

More About This Recipe

Called raitas in India, yogurt-based accompaniments cool the palate when spicy foods are eaten. Try it with Indian Spiced Chicken and Chutney. Or when friends are coming over, serve it as a dip with pita bread wedges or crackers.