Recipe: Raita

raita

Categories: Sauces and Dips, Vegetarian

  • 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

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