Heart-Healthy Classic Yoghurt Sauce
Discover the perfect balance of flavor and nutrition with our **Heart-Healthy Classic Yoghurt Sauce**, a versatile and guilt-free addition to your culinary repertoire. This refreshing sauce combines creamy low-fat yoghurt, zesty lemon juice, aromatic garlic, and finely grated cucumber for a crisp and cooling base. Fresh dill adds a herbaceous touch, while a drizzle of olive oil ties it all together with a heart-smart dose of healthy fats. Seasoned simply with salt and black pepper, this no-cook recipe is ready in just minutes and makes an ideal companion to salads, wraps, grilled chicken, or fish. Packed with protein and free of heavy ingredients, this yoghurt sauce is perfect for health-conscious foodies seeking vibrant flavors. Make it ahead and let the flavors meld beautifully in the fridge for a truly satisfying, chilled condiment.
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Recipe Information
Ingredients
- 1 cup Plain low-fat yoghurt
- 2 tablespoons Lemon juice
- 1 clove Garlic, minced
- 0.5 cup Cucumber, finely grated
- 2 tablespoons Fresh dill, chopped
- 1 teaspoon Olive oil
- 0.25 teaspoon Salt
- 0.25 teaspoon Black pepper
Instructions
In a medium-sized mixing bowl, add the plain low-fat yoghurt.
Squeeze fresh lemon juice over the yoghurt and stir gently to combine.
Add the minced garlic to the bowl with the yoghurt mixture.
Grate the cucumber finely using a box grater or food processor, then gently squeeze out excess water using a clean kitchen towel or paper towel.
Add the grated cucumber to the yoghurt mixture and mix well.
Chop the fresh dill finely and stir it into the mixture.
Drizzle in olive oil, which will help to emulsify the sauce and add a touch of healthy fat.
Season the sauce with salt and black pepper. Adjust the seasoning according to your taste.
Cover the bowl with cling wrap and refrigerate the sauce for at least 30 minutes before serving to allow flavors to meld.
Serve the yoghurt sauce chilled as a dip or a dressing over salads and wraps, or use it as a topping for grilled fish or skinless chicken.
Nutrition Facts
Calories |
309 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.0 g | 23% | |
| Saturated Fat | 4.5 g | 22% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 14 mg | 5% | |
| Sodium | 782 mg | 34% | |
| Total Carbohydrate | 25.0 g | 9% | |
| Dietary Fiber | 1.0 g | 4% | |
| Total Sugars | 19.7 g | ||
| Protein | 14.0 g | 28% | |
| Vitamin D | 3.1 mcg | 16% | |
| Calcium | 478 mg | 37% | |
| Iron | 1.2 mg | 7% | |
| Potassium | 875 mg | 19% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
