Basic Yogurt Sauce

This creamy sauce recipe is wonderful dolloped on grilled vegetables or for dunking raw veggies. With yogurt at its base, it's a healthier dip recipe.

Basic Yogurt Sauce
Total Time:
15 mins
Servings:
12
Yield:
1 1/2 cups

Ingredients

  • 1 clove garlic

  • ½ teaspoon salt

  • 1 ⅔ cup plain Greek yogurt

  • 2 tablespoon finely chopped fresh chives

  • 1 tablespoon lemon zest

  • Freshly ground black pepper

Directions

  1. Using the flat side of a chef's knife, mash garlic clove with the salt to make a smooth paste.

  2. In a small bowl combine garlic paste, yogurt, chives, and lemon zest. Season to taste with pepper. Cover and chill until ready to serve. If desired, top with additional chives.

Creamy Yogurt-Feta Dressing

In a food processor or blender combine 1/2 cup each Yogurt Sauce and fresh parsley leaves, 1/4 cup crumbled feta cheese (1 oz.), and 1 Tbsp. each fresh tarragon or mint leaves, lemon juice, and olive oil. Cover and process or blend until well mixed. Thin to desired consistency with 1/4 cup milk. Season to taste with salt and black pepper. Makes about 1 cup.Per 2 Tbsp.: 29 calories, 2 g protein, 1 g carbohydrate, 2 g total fat (1 g sat. fat), 3 mg cholesterol, 0 g fiber, 1 g total sugar, 5% Vitamin A, 5% Vitamin C, 86 mg sodium, 3% calcium, 1% iron

Veggie Dip

Prepare Creamy Yogurt-Feta Dressing as directed, except omit thinning with milk. Makes about 3/4 cup.
Per 2 Tbsp.: 26 calories, 2 g protein, 1 g carbohydrate, 2 g total fat (1 g sat. fat), 3 mg cholesterol, 0 g fiber, 1 g total sugar, 5% Vitamin A, 5% Vitamin C, 83 mg sodium, 2% calcium, 1% iron

Marinade

Prepare Creamy Yogurt-Feta Dressing as directed, except increase olive oil to 3 Tbsp. To use, pour marinade over chicken; turn to coat. Marinate in refrigerator 30 minutes to 3 hours, turning occasionally. Drain chicken, discarding marinade. Roast or grill chicken. Makes about 1 1/4 cups.Per 2 Tbsp.: 49 calories, 2 g protein, 1 g carbohydrate, 4 g total fat (1 g sat. fat), 3 gm cholesterol, 0 g fiber, 1 g total sugar, 5% Vitamin
A, 5% Vitamin C, 86 mg sodium, 3% calcium, 1% iron

Nutrition Facts (per serving)

24 Calories
1g Fat
1g Carbs
3g Protein
Nutrition Facts
Servings Per Recipe 12
Calories 24
% Daily Value *
Total Fat 1g 1%
Cholesterol 3mg 1%
Sodium 107mg 5%
Total Carbohydrate 1g 0%
Total Sugars 1g
Protein 3g
Vitamin C 1mg 5%
Calcium 37mg 3%
Potassium 4mg 0%
Folate, total 0.6mcg

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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