This recipe is safe for Coumadin (warfarin) users.
This recipe is safe for those who are lactose intolerant.
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
This recipe is safe for those who are sensitive to gluten.
“Action is the foundational key to all success."
-Pablo Picasso, Artist
This sauce is perfect on almost any spicy food. You can use it on curried food or spicy Spanish Mediterranean dishes like Spanish or Moroccan cuisine.
Yogurt, like most dairy products now, contains a various amounts of fat. There is non-fat (0% fat), low-fat (usually 2% fat) and plain or whole milk yogurt (4% fat).
Yogurt is made by fermenting a milk with bacteria (a lactobacillus and a streptococcus species). These bacteria are happy to oblige in helping make the yogurt and are not dangerous to humans – in fact, it can aid with digestion.
4 ounces whole milk yogurt = 68 calories, 4 fat, 2g sat fat, <1g mono fat, 4g protein, 5g carbohydrates, 52mg sodium, 15mg cholesterol
4 ounces low-fat yogurt = 71 calories, 4g fat, 1g sat fat, <1g mono fat, 6g protein, 8g carbohydrates, 80mg sodium, 7mg cholesterol
4 ounces non-fat yogurt = 63 calories, 0g fat, 0g sat fat, 0g mono fat, 6g protein, 9g carbohydrates, 86mg sodium, 2mg cholesterol
Servings = 4 | Serving size =3 Tablespoons sauce
Cooking Time = 15 Minutes
This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.
Chopping and mixing time does not include chilling time. This recipe makes great leftovers and the sauce will keep for about 48 hours in the refrigerator.
|1/2 small||cucumber (seeded but not peeled)|
|1/2 cup||non fat Greek yogurt|
|1 Tbsp||fresh oregano (minced)|
|1 small||green onion (thinly sliced)|
|fresh ground black pepper (to taste)|
Grate the cucumber. Place it in a bowl with the yogurt, capers oregano, green onion, salt and pepper. Chill.
Serving size = 3 Tablespoons sauce
Servings = 4
Amount Per Serving
|Calories 23||Calories from Fat 1|
|% Daily Value|
|Total Fat 0g||0%|
|Saturated Fat 0g||0%|
|Monounsaturated Fat 0g|
|Trans Fat 0g|
|Total Carbohydrates 4g||1%|
|Dietary Fiber 0g||1%|
|Vitamin A 1%||Vitamin C 2%|
|Calcium 7%||Iron 1%|
|Vitamin K 9 mcg||Potassium 123 mg|
|Magnesium 11 mg|