Cucumber and Tomato Yogurt Sauce

Cucumber and Tomato Yogurt Sauce

You will need:
2 cups (454 g) plain non-fat or low-fat yogurt (look for yogurt with 30% or more calcium on food label)
8 ounces (240 g) hothouse cucumber, peeled, halved lengthwise, and seeded
1 large plum tomato, 5 ounces (150 g), seeded and finely chopped
1 1/2 Tbsp (22.5 ml) chopped fresh dill

Directions:
1. Place a strainer over a bowl. Line strainer with a paper coffee filter. Fill with yogurt and let stand at room temperature to drain for 3 hours. Transfer yogurt to a mixing bowl and discard liquid.
2. Finely chop cucumber and stir into yogurt, along with tomato and dill. Mix well. Transfer to a serving dish.

Use as a condiment for wrap sandwiches or for dipping grilled chicken strips.

Nutrition Information per Serving:
Makes about 2 ½ cups (1 serving = 1/4 cup)
33 calories 3 g protein 1 g total fat (0.4 g saturated fat)
4 g carbohydrates trace dietary fiber 3 mg cholesterol
32 mg sodium Diabetic exchanges: FREE

Made available by the Church Health Center