Serve this delightful Indian-inspired raita (RI-tah) to cool down a spicy entrée or use it to top Wine-Poached Salmon (page 109).

　　

Ingredients

Serves 4; heaping 1/2 cup per serving

　　1 1/2 cups fat-free plain yogurt

　　1/8 teaspoon cayenne

　　1 medium cucumber, peeled, seeded, and finely diced (about 2 cups)

　　1 medium green onion, finely chopped

　　

Step 1

In a medium bowl, whisk together the yogurt and cayenne until the yogurt is smooth.

　　

Step 2

Stir in the cucumber and green onion. Cover and refrigerate for up to 2 hours before serving.

　　

Cook’s Tip on English Cucumbers

Step 3

Long and slender, English (or hothouse) cucumbers have thin skin and are virtually seedless. You can substitute one of them for the two regular cucumbers in this recipe and skip the peeling and seeding steps. English cucumbers are sold tightly wrapped in plastic. The cucumbers will keep longer if you remove the plastic before refrigerating them.

　　

Nutrition Information

Step 4

(Per serving)

　　

Step 5

Calories: 60

　　

Step 6

Total fat: 0.5g

　　

Step 7

Saturated: 0.0g

　　

Step 8

Trans: 0.0g

　　

Step 9

Polyunsaturated: 0.0g

　　

Step 10

Monounsaturated: 0.0g

　　

Step 11

Cholesterol: 2mg

　　

Step 12

Sodium: 73mg

　　

Step 13

Carbohydrates: 9g

　　

Step 14

Fiber: 1g

　　

Step 15

Sugars: 8g

　　

Step 16

Protein: 6g

　　

Step 17

Calcium: 190mg

　　

Step 18

Potassium: 321mg

　　

Dietary Exchanges

Step 19

1/2 fat-free milk

　　American Heart Association Low-Salt Cookbook, 4th Edition