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Tzatziki with Mint - Cucumber Yogurt Sauce or Side Dish


Updated August 04, 2006

I love this version of this yogurt-cucumber dish with fresh mint, but you can also use parsley or dill (or no herbs at all). The garlic is definitely to taste, and if you don't like the "bite" of raw garlic, you can "cheat" and use garlic powder. Incidentally, mint is a cinch to grow - I swear it thrives on neglect. Just make sure you plant it in a container area or it will take over everything around it.


  • 1 cucumber - English or seedless preferred
  • 2 cups (16 oz) plain yogurt - strained or Greek style (see below)
  • 4 cloves garlic, minced
  • 1/4 - 1/3 cup chopped mint leaves
  • Salt


For information on strained yogurt, Greek yogurt, and more about yogurt, see Yogurt on a Low Carb Diet

If cucumber is "regular", you might want to seed it, because that section of the cucumber is pretty watery. English or seedless is really better.

Grate the cucumber and put it in a strainer. Sprinkle a little salt over it and mix in. Let it drain for awhile - at least 10 minutes - then squeeze it down to get as much juice out as possible. Mix with the rest of the ingredients. Drizzle some olive oil over the top if desired.

Nutritional Information: Each of 10 servings (a little over 1/4 cup) has 3.5 grams effective carbohydrate and 53 calories.
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