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.
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Ingredients
-
1
medium cucumber
-
1
medium green onion, chopped (1 tablespoon)
-
1/2
teaspoon salt
-
1
medium tomato, chopped (3/4 cup)
-
1
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.
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Nutrition Information
Nutrition Facts
Serving Size:
1/2 Cup
- Calories
- 35
- Calories from Fat
- 0
- 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
- 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.
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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.
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- Yoplait is a registered trademark of YOPLAIT MARQUES (France) used under license.
© 2020 ®/TM General Mills All Rights Reserved
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