Tzatziki Sauce

Recently, I made the decision to reduce my intake of refined carbs. For the most part, it meant leaving out the buns and bread when I'm made sandwiches. I found that I missed the bread a lot less when I had the right toppings. I also love raw veggies, but I need to dip them in something.  Most store-bought dips are packed with fat and calories with little health benefits. 

Enter Tzatziki! It is a base of Greek yogurt - high in protein, low in calories.  This Greek dish is incredibly versatile, but here are a few ideas to get you going:

To make sandwiches: Take pita, cut them in half, and gently open.  Brush some olive oil on the outside and grill for a minute or two on each side.  Fill with shredded lettuce, diced tomato, grilled chicken, and a few big spoonfuls of the sauce. 

Top turkey burgers with sauce and you won't need a bun.  I swear. 

Salmon or grilled chicken, or try grilling some kebabs with chicken, red peppers, and onions, then top with Tzatziki.  

Serve as a dipping sauce with carrots, celery, cucumber, tomato slices, or homemade flatbread. 

This is a large serving - good for sharing with a friend or for a party.  Make 1/2 the recipe for a family meal or to dip veggies for snacking. 

Tzatziki Sauce

1.5 cups fat-free Greek yogurt

2 cloves garlic, minced

1 medium cucumber

2 Tbsp. olive oil

2 Tbsp. red wine vinegar, or lemon juice

pinch of salt
Optional add-in: 1 Tbsp. fresh dill, chopped

Do not peel the cucumber.  Just cut it in 1/2 lengthwise and remove the seeds. Shred with a box grater into a colander and squeeze out the water using a paper towel, tea towel, or cheesecloth.  

Mix all the ingredients in a bowl and let infuse for at least two hours, preferably overnight before serving. Add more vinegar or lemon juice to change the consistency as you desire. Store in a glass container.