Discover the delight of a traditional Greek dip with this simple, low-fat tzatziki recipe. Made with fresh, natural ingredients, this light yet flavorful dish is perfect for a healthy snack or as a refreshing side dish for a Mediterranean meal.
Photos of Low-fat Tzatziki Recipe
The key ingredients in this recipe are Greek yogurt, cucumbers, fresh dill, and chives. Greek yogurt is thicker and creamier than regular yogurt, and it’s widely available in most supermarkets. Fresh dill is a herb that has a unique flavor and aroma, which might not be readily available in some homes. If you can't find it in your local supermarket, dried dill could be a suitable substitute.
Principal Ingredients for Low-Fat Tzatziki
Greek yogurt: This is the base of the tzatziki, providing a creamy, tangy taste.
Cucumber: Adds a fresh, crisp texture to the tzatziki.
Garlic: Gives an edge to the flavor profile.
Lemon juice: Just a touch of this can enhance the flavors.
Fresh dill: A key herb in tzatziki, dill adds a unique and refreshing flavor.
Chives: They contribute to the dip’s pleasing aesthetic and add a mild onion-like flavor.
Kosher salt and fresh pepper: These seasonings bring out the flavors of the other ingredients.
One reader, Ethelbert Lockwood says:
This low-fat tzatziki recipe is a game-changer! The creamy yogurt and fresh cucumber blend perfectly with the zesty lemon and aromatic dill. It's a guilt-free, flavorful dip that pairs well with veggies or pita. I love that it's healthy without sacrificing taste. Highly recommend!
Key Techniques for Making Low-Fat Tzatziki
How to strain yogurt: Place a metal strainer over a bowl and line it with a coffee filter or cheesecloth. Spoon the yogurt into the lined strainer and let it sit for a few hours in the refrigerator to allow the excess liquid to drain out.
How to prepare cucumber: Cut the cucumber in half lengthwise and use a small spoon to scoop out the seeds. Grate the cucumber using a box grater or pulse it in a mini food processor until finely chopped.
How to drain cucumber: After grating the cucumber, place it in a metal strainer and sprinkle with a little salt. Allow it to sit for a few minutes to draw out excess moisture, then press down gently to remove the liquid.
How to refrigerate tzatziki: Once all the ingredients are combined, transfer the tzatziki to a covered container and refrigerate for at least 1 hour before serving to allow the flavors to meld.
How To Make Low-fat Tzatziki
This tzatziki recipe is full of flavor but low in fat. You need low-fat greek yogurt, cucumbers, and herbs and spices to create this versatile sauce.
Serves:
Ingredients
- 8ozGreek yogurt,fat-free or use full fat for Keto
- 1cucumber,small, peeled and seeded
- 1clovegarlic,crushed
- 1tsplemon juice
- 1tbspfresh dill,chopped
- 1tbspchives,fresh, chopped
- kosher salt and fresh pepper
Instructions
-
Strain the yogurt using a metal strainer or a coffee filter for a few hours to remove as much liquid as possible. Set aside.
-
Scoop seeds out of the cucumber with a small spoon. Place cucumber in a mini food processor or grate with a box cheese grater. Drain the liquid from the cucumber in a metal strainer and sprinkle with a little salt.
-
Combine strained cucumber, garlic, yogurt, salt, pepper, lemon juice, dill, chives and refrigerate at least 1 hour before serving.
Nutrition
- Calories: 126.63kcal
- Fat: 6.23g
- Saturated Fat: 3.81g
- Monounsaturated Fat: 0.02g
- Polyunsaturated Fat: 0.06g
- Carbohydrates: 10.48g
- Fiber: 1.04g
- Sugar: 6.37g
- Protein: 9.50g
- Cholesterol: 15.08mg
- Sodium: 629.11mg
- Calcium: 108.45mg
- Potassium: 247.23mg
- Iron: 0.57mg
- Vitamin A: 12.09µg
- Vitamin C: 6.77mg
Crucial Technique Tip for Perfect Low-Fat Tzatziki
To ensure your tzatziki has the best texture, it's important to thoroughly drain both the yogurt and the cucumber. This will prevent the sauce from becoming too watery. For the cucumber, after grating, you can squeeze it in a clean kitchen towel to remove excess moisture. For the yogurt, consider using a cheesecloth in addition to the strainer for more effective draining.
Time-Saving Tips for Preparing Tzatziki
Prep ahead: Chop and prepare all the ingredients in advance to streamline the cooking process.
Use kitchen gadgets: Utilize tools like a mini food processor or box grater to quickly and efficiently prepare ingredients.
Multi-task: While the yogurt is straining, use that time to prepare the other ingredients to save time.
Organize your workspace: Keep all ingredients and tools within reach to avoid wasting time searching for items.
Follow the recipe: Stick to the recipe to ensure efficiency and avoid making mistakes that could cost time.
Substitute Ingredients For Low-fat Tzatziki Recipe
greek yogurt - Substitute with low-fat plain yogurt: Low-fat plain yogurt is a suitable substitute for Greek yogurt in a low-fat tzatziki recipe. It has a similar tangy flavor and creamy texture, making it an excellent alternative.
cucumber - Substitute with zucchini: Zucchini can be used as a substitute for cucumber in a low-fat tzatziki recipe. It has a mild, slightly sweet flavor and a similar crunchy texture when grated, making it a viable alternative.
garlic - Substitute with garlic powder: Garlic powder can be used as a substitute for fresh garlic in a low-fat tzatziki recipe. It provides a concentrated garlic flavor without the texture of minced garlic, making it a convenient alternative.
lemon juice - Substitute with white wine vinegar: White wine vinegar can be used as a substitute for lemon juice in a low-fat tzatziki recipe. It adds a tangy acidity similar to lemon juice, enhancing the flavor of the dish.
fresh dill - Substitute with dried dill: Dried dill can be used as a substitute for fresh dill in a low-fat tzatziki recipe. While fresh dill has a more vibrant flavor, dried dill can still impart a pleasant herbal taste to the dish.
chives - Substitute with green onions: Green onions can be used as a substitute for chives in a low-fat tzatziki recipe. They offer a mild onion flavor and a similar green color, making them a suitable alternative.
kosher salt - Substitute with sea salt: Sea salt can be used as a substitute for kosher salt in a low-fat tzatziki recipe. Both salts have a similar texture and can enhance the overall flavor of the dish.
How to Beautifully Present Tzatziki
Elevate the tzatziki with a unique plating: Present the tzatziki in a small chilled bowl to maintain its temperature and freshness. Surround the bowl with thinly sliced cucumbers and cherry tomatoes for a pop of color and freshness.
Garnish with a drizzle of olive oil: Just before serving, drizzle a high-quality olive oil over the top of the tzatziki for a touch of richness and flavor. This will add a luxurious sheen to the dish.
Incorporate edible flowers for a touch of elegance: Place a few delicate and colorful edible flowers on top of the tzatziki for a visually stunning presentation. The vibrant hues will add a touch of elegance to the dish.
Serve with homemade pita chips: Accompany the tzatziki with homemade pita chips that are lightly seasoned with sea salt and dried oregano. Arrange the chips in a decorative pattern around the tzatziki for a visually appealing presentation.
Use a unique serving dish: Present the tzatziki in a handcrafted ceramic dish to add a touch of artisanal charm to the presentation. The rustic yet elegant dish will enhance the visual appeal of the dish.
Essential Tools for Making Tzatziki
- Metal strainer: Used to strain the yogurt and remove excess liquid.
- Mini food processor: Used to finely chop the cucumber and garlic for the tzatziki.
- Box cheese grater: Can be used to grate the cucumber if a mini food processor is not available.
Storing and Freezing Homemade Tzatziki
- To store leftover tzatziki, transfer it to an airtight container and refrigerate for up to 3-4 days. The flavors will meld and intensify over time, making it even more delicious.
- If you notice any liquid separating from the yogurt mixture, simply give it a good stir before serving.
- For longer storage, you can freeze tzatziki for up to 2 months. However, keep in mind that the texture may change slightly upon thawing, as the cucumbers might become softer and release more water.
- To freeze, transfer the tzatziki to a freezer-safe container, leaving some headspace for expansion. Label the container with the date and contents.
- When ready to use, thaw the frozen tzatziki overnight in the refrigerator. Give it a good stir to reincorporate any separated liquid and adjust the seasoning if needed.
- If you find the thawed tzatziki too watery, you can strain it through a cheesecloth or fine-mesh sieve to remove the excess liquid before serving.
Interesting Fact About Tzatziki
Tzatziki is a traditional Greek sauce that is commonly served with grilled meats or as a dip. It is known for its refreshing and tangy flavor, making it a popular condiment in Mediterranean cuisine.
Is Making Tzatziki at Home Cost-Effective?
The cost-effectiveness of this low-fat tzatziki recipe is quite high. The main ingredients, such as Greek yogurt and cucumber, are affordable and readily available. The addition of garlic, lemon juice, and fresh herbs enhances the flavor without significantly increasing the cost. This recipe offers a healthy and flavorful option at a reasonable price. On a scale of 1-10, I would rate this recipe an 8 for its simplicity, taste, and affordability. The approximate cost for a household of 4 people is around $8-$10, making it a budget-friendly choice.
Is This Tzatziki Recipe Healthy or Unhealthy?
The low-fat tzatziki recipe is a healthy choice for a dip or condiment. Greek yogurt provides a good source of protein and calcium, while being low in fat. Cucumbers are low in calories and high in fiber, vitamins, and minerals. The recipe also includes fresh herbs and garlic, which offer antioxidants and potential health benefits.
However, the recipe could be further improved:
- Use non-fat Greek yogurt to reduce the fat content even more
- Increase the amount of fresh herbs, such as dill and chives, to boost the flavor and nutritional value
- Add other vegetables, like grated carrots or chopped bell peppers, for extra fiber and vitamins
- Use whole-grain pita bread or vegetable sticks for dipping, instead of high-calorie chips or crackers
By making these adjustments, you can create an even healthier version of this tzatziki recipe. The dip will be packed with protein, fiber, and essential nutrients, while remaining low in calories and fat. Incorporating more vegetables and whole grains will also contribute to a well-rounded and satisfying snack or appetizer.
Editor's Opinion on This Low-Fat Tzatziki Recipe
This low-fat tzatziki recipe is a refreshing and flavorful take on the classic Greek dip. The strained yogurt creates a creamy base, while the combination of cucumber, garlic, lemon juice, and fresh herbs adds a burst of freshness. The use of Greek yogurt keeps the dish light and healthy without sacrificing taste. It's a versatile condiment that pairs well with grilled meats, pita bread, or fresh vegetables. Overall, it's a delicious and guilt-free addition to any meal.
Enhance Your Low-fat Tzatziki Recipe with These Unique Side Dishes:
Delicious Alternatives to Low-Fat Tzatziki
Perfect Main Courses and Desserts to Pair with Tzatziki
Why trust this Low-fat Tzatziki Recipe:
This low-fat tzatziki recipe offers a healthier twist on the classic Greek dip. The use of Greek yogurt provides a creamy base while keeping the fat content low. The addition of cucumber and fresh dill brings a refreshing and vibrant flavor to the dish. By straining the yogurt and draining the cucumber, the recipe ensures a thicker consistency, perfect for dipping or spreading. The inclusion of garlic and chives adds depth and complexity to the flavor profile. With these fresh and wholesome ingredients, users can trust this recipe to deliver a delicious and guilt-free tzatziki experience.
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