Recipe by Roberta L. Duyff, MS, RD, FADA, CFCS
Simple to prepare, nourishing to serve, raita is a yogurt-based condiment, common in Indo-Pakistani cuisine—and it's a tasty source of calcium. Meant to balance the flavors of spicy dishes and also cool the palate, enjoy raita as a side dish with grilled fish, meat or chicken, or serve it as a sauce with rice (such as Indian biryani) or a dip for flatbread (such as Indian naan or chapatis, or even pita bread). Tip for foodies: Cucumber-mint raita is a classic favorite, but raita can also be prepared with other with vegetables, such as carrot, pumpkin or spinach and fruit of all kinds!
1 cup plain fat-free Greek yogurt
1 small cucumber, peeled, seeds removed, diced
2 tablespoons chopped fresh mint leaves
1 teaspoon fresh grated ginger
2 teaspoons fresh lemon juice
½ teaspoon garam masala* or ground cumin
¼ teaspoon salt
Pinch of sugar
Combine yogurt, cucumber, mint, ginger, lemon juice, garam masala, salt and sugar in a medium bowl. Stir well. Cover and refrigerate for 1 hour to allow flavors to blend. Serve.
Prepare raita ahead of time and serve within two days.
*Garam masala is a blend of ground spices, commonly used in Indo-Pakistani and some South Asian dishes. The combination of spices vary and often include cardamom, cinnamon, cloves, cumin and peppercorns.
Makes 6 (¼ cup) servings.
Calories: 25; Calories from fat: 0; Total fat: 0g; Saturated fat: 0g; Trans fat: 0g; Cholesterol: 0mg; Sodium 110mg; Total carbohydrate: 3g; Dietary fiber: 0g; Sugars: 2g; Protein 4g