Recipe: Low-Fat Indian Cucumber Salad
Make the most of the last cucumbers of Summer with this refreshing, low-fat cucumber salad! While imported and hydroponically grown cucumbers are available year-round, crunchy farm fresh cukes may only be available for a few more days or weeks, depending on where you live.
This traditional Indian salad, also known as raita, can be easily “Americanized” by omitting the cumin and cayenne. It’s cooling and much lower in fat than cucumber salads made with sour cream.
Makes 4 servings.
Ingredients:
2 large cucumbers
½ tsp. salt
½ tsp. cumin seeds (optional)
1 T. fresh mint
Pinch of cayenne (optional)
1 c. plain low-fat yogurt
Directions:
- Peel the cucumbers. Slice in half length-wise and scoop out the seeds. Sprinkle both sides with salt and put cucumbers aside for one-half hour to allow salt to draw out water.
- With a paper towel, wipe salt and liquid off cucumbers.
- Finely dice the cucumbers and place in a bowl.
- In a skillet, lightly toast the cumin seed. Add seeds to diced cucumbers.
- Slice mint leaves into fine ribbons. Add to cucumbers. Add cayenne if desired.
- Add yogurt to cucumbers and stir to mix.
- Chill for an hour or so before serving. Stir again before serving.
Nutritional Information per Serving: 52 calories, 3.8 g protein, 6.6 g carbohydrates, 1.1 g fat (.6 g saturated), 3.7 mg cholesterol, .7 g fiber, 190 mg sodium.
