Mediterranean Diet Thousand Island Sauce
Transform your condiments with this zesty and wholesome Mediterranean Diet Thousand Island Sauce! This recipe swaps out traditional mayonnaise for creamy, protein-rich non-fat Greek yogurt, ensuring a light yet luscious texture that’s both healthy and satisfying. Flavored with extra virgin olive oil, tart white wine vinegar, and a touch of honey, this Mediterranean-inspired twist boasts bold, vibrant ingredients like Dijon mustard, tomato paste, finely minced red onion, and celery for added depth and crunch. Sweet pickle relish rounds out the tangy sweetness, making it the perfect dressing for fresh salads or a delectable dip for veggies. Quick to prepare in just 10 minutes, this guilt-free sauce harmonizes with the principles of the Mediterranean diet, offering a delicious, heart-healthy alternative to traditional condiments. Whether you're dressing up sandwiches or enhancing your meal prep, this versatile recipe is sure to become a family favorite!
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Recipe Information
Ingredients
- 1 cup plain Greek yogurt (non-fat or low-fat)
- 2 tablespoons extra virgin olive oil
- 2 teaspoons low-sodium tomato paste
- 1 tablespoon white wine vinegar
- 1 teaspoon Dijon mustard
- 1 teaspoon honey
- 2 tablespoons sweet pickle relish (unsweetened, if preferred)
- 1 tablespoon red onion (finely minced)
- 1 tablespoon celery (finely minced)
- 0.5 teaspoon sea salt
- 0.25 teaspoon black pepper
Instructions
In a medium mixing bowl, combine the Greek yogurt and olive oil. Whisk until smooth and well blended.
Add the tomato paste, white wine vinegar, Dijon mustard, and honey to the yogurt mixture. Whisk thoroughly to incorporate all the ingredients.
Gently fold in the sweet pickle relish, red onion, and celery, ensuring the mixture is evenly distributed without overmixing.
Season the sauce with sea salt and black pepper. Taste and adjust seasoning as needed.
Transfer the Thousand Island Sauce to a jar or container with a tight-fitting lid. Chill in the refrigerator for at least 30 minutes to allow the flavors to meld.
Serve as a salad dressing, dipping sauce, or spread. Store leftovers in the refrigerator for up to 5 days.
Nutrition Facts
Calories |
490 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.9 g | 38% | |
| Saturated Fat | 4.5 g | 22% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 1623 mg | 71% | |
| Total Carbohydrate | 28.1 g | 10% | |
| Dietary Fiber | 1.5 g | 5% | |
| Total Sugars | 21.2 g | ||
| Protein | 28.3 g | 57% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 263 mg | 20% | |
| Iron | 0.8 mg | 4% | |
| Potassium | 572 mg | 12% | |
*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.
