Raita

2 whole English cucumbers
1 cup plain low fat yogurt
1 cup sour cream, fat free
2 tablespoons fresh mint leaves, chopped
1/8 teaspoon ground nutmeg

English cucumbers are usually wrapped in plastic and do not need to be seeded.  Peel if you desire, otherwise rinse and finely chop.  Place cucumbers in a small bowl and stir in yogurt, sour cream, mint and nutmeg.  Best made and served fresh, although you can cover and refrigerate for up to 2 hours.  Makes about 3 cups. 

Per serving: 38.2 calories; 0.4g Fat (11.0% calories from fat); 2.4g protein; 5.6g Carbohydrate; 1mg Cholesterol; 57mg Sodium

Betsy Taylor, RD, Culinarian