MPN™ Raita Servings: 8 Yield: 1 ½-2 cups
1 Cucumbers
¼ tsp sea salt
1 Tbsp Spring Onion Scallion), finely chopped
1 cup Plain Greek Yogurt, low fat
½ Tbsp Lemon Juice
1/8 cup Coriander (cilantro), fresh chopped (may substitute fresh flat Italian parsley but flavor is less authentic) Note: some people cannot tolerate taste of cilantro.
Garnish: ½ Tbsp Mint, chopped fresh
- Peel the cucumbers, halve them lengthways and remove the seeds. Cut the cucumbers into small dice, sprinkle with salt and leave for 15 minutes, then drain away liquid and rinse the cucumbers quickly in cold water to remove the salt. Drain well.
- Combine cucumbers with onion, yogurt, lemon juice and taste to see if more coriander (aka cilantro) or parsley is required.
- Serve chilled, garnished with mint (and optional, roasted cumin seeds).
Note: Raita keeps in refrigerator about 7 days, in a sealed container.
Nutritional Info: Serving Size – 48g Calories: 41; Fat: 2g; Saturated Fat: 1g;
Cholesterol: 6mg; Sodium: 90mg Carbohydrates: 6g; Fiber: 0g; Sugar 5g; Protein: 1g
Vit. A 5%; Vit. C 3%; Calcium 8%; Iron 1%
Source: Brain Healthy Foods: Menus and Recipes , Volume 1 © 2015 HealthCare Insights, LLC and Nancy Emerson Lombardo, Ph.D.
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