Cucumber and Tomato Yogurt Sauce

Cucumber and Tomato Yogurt Sauce

(makes about 2 1/2 cups)

2 cups (454 g) plain low-fat yogurt
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 tablespoons (22.5 ml) chopped fresh dill

  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.
  3. Pass to spoon onto hot chicken wraps.

Per 1/4 cup serving: 33 calories (20% calories from fat), 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