Nonfat Tzatziki Recipes

TZATZIKI

Steps:

• Line a strainer with a clean kitchen towel and place over a bowl. Grate the cucumber on the large holes of a box grater. Sprinkle 1 teaspoon of salt over the cucumbers and toss together by hand. Put the salted cucumber into the towel lined strainer and let sit for 10 minutes. Use the kitchen towel to squeeze out any remaining moisture.
• Stir the cucumber, Greek yogurt, garlic, lemon juice, olive oil, and 1/4 teaspoon salt together in a medium bowl until combined. Gently fold in the dill and mint. Serve drizzled with more olive oil.

NONFAT TZATZIKI

Steps:

• Grate the cucumber and place it in a fine strainer over a bowl. Salt the cucumber and allow it to drain until most of the juices come out, approximately 10 minutes. Squeeze out the last bit of juices and transfer to paper towels to pat dry.
• In a medium bowl, combine the cucumber, yogurt, white wine vinegar, garlic, mint and dill. Refrigerate to allow the flavors to meld, at least 1 hour. Season with salt and pepper before serving.

SAUTEED SALMON FILLET WITH TZATZIKI AND WARM LENTILS

Steps:

• Coat a large saute pan with olive oil and bring to a high heat. Coat the bottom of another smaller saute pan with olive oil.
• Sprinkle the fish with salt and pepper on both sides. When the large saute pan is screaming hot but not quite smoking, lay the fish fillets in the pan skin-side down. Place the small saute pan directly on top of the fillets; this applies gentle pressure to the fish and forces the skin to have contact with the pan and will create crispy skin. Cook the fish for 2 to 3 minutes, and then remove the top pan. Shake the pan a little to unstick the fish. Use a fish spatula to flip the fillets, and cook for 2 more minutes on the other side. For thicker cuts or more well-done fillets, place the fish on a baking sheet skin-side up and pop in a preheated 400 degree F oven for 2 or 3 minutes. Finish with a drizzle of extra-virgin olive oil.
• Serve with the Nonfat Tzatziki, Warm Lentils with Mustard Vinaigrette and Kale and Pine Nut Salad.
• Grate the cucumber and place it in a fine strainer over a bowl. Salt the cucumber and allow it to drain until most of the juices come out, approximately 10 minutes. Squeeze out the last bit of juices and transfer to paper towels to pat dry.
• In a medium bowl, combine the cucumber, yogurt, white wine vinegar, garlic, mint and dill. Refrigerate to allow the flavors to meld, at least 1 hour. Season with salt and pepper before serving. Yield: 2 cups
• For the lentils: In a large saucepan, combine the lentils, bay leaves, garlic, celery, thyme, carrot, fennel, red onion and a good amount of salt. Add water to the pan until it covers the ingredients by about 2 inches. Bring the water to a boil over medium heat, and then reduce the heat to a simmer. Cook until the lentils are soft, 20 to 30 minutes. Ladle off 1 cup of the lentil-cooking water and reserve. Remove all the vegetables and aromatics from the lentils and discard. Drain the lentils.
• For the warm salad: Heat a large saute pan with enough olive oil to coat the pan. Add the diced carrots, fennel and onions and sweat the vegetables about 5 minutes. Add in the garlic and saute 1 minute more. Add in the lentils, red wine vinegar and mustard. Pour in a couple tablespoons of the reserved cooking liquid and cook down for a couple minutes. Season with salt and garnish with chopped parsley and fennel fronds.
• Place the kale in a large bowl. In a separate bowl, whisk together the olive oil, lemon juice and some salt. Toss the kale in the dressing and let sit at room temperature to soften.
• Before serving, check the seasoning and add a pinch of red pepper flakes. Top with the toasted pine nuts.

SPIT-ROASTED LEG OF LAMB WITH TZATZIKI

Steps:

• Prepare a very hot fire (500°F) in a fireplace or a medium-hot fire (425°F) in a wood-fired oven.
• Lay the lamb flat on the work surface with the exterior of the leg on the work surface. With the point of a knife, make several incisions in the lamb and insert a slice of garlic into each incision. Season lightly with salt and pepper.
• In a small bowl, stir together the parsley, chives, mint, rosemary, thyme, oregano, minced garlic, and 3 tablespoons of the olive oil.
• Spread the herb mixture evenly over the exposed side of the lamb. Roll and wrap the lamb around the spit and secure with kitchen twine or small metal turkey skewers. Brush the outside of the lamb with the remaining 1 tablespoon olive oil and season with salt and pepper.
• Place the spit 6 to 8 inches from the fire and spit-roast the lamb, using an electric or battery-powered unit to rotate the spit consistently, until an instant-read thermometer inserted into the thickest part of the lamb registers 135°F for medium-rare, about 1 hour. Alternatively, put the lamb in a roasting pan and roast in the oven for 1 1/2 to 2 hours, or until an instant-read thermometer inserted into the thickest part of the lamb registers 135°F. Let the meat stand for at least 10 minutes before slicing. Serve with Tzatziki.
• Combine the yogurt and salt in a bowl and stir to blend. Turn into a cheesecloth-lined sieve placed over a bowl and let drain for several hours to remove excess moisture in the yogurt.
• Meanwhile, shred the cucumber to make 1 cup. Spread the shredded cucumber on paper towels and sprinkle lightly with salt. Let drain for 30 minutes. Using paper towels, squeeze out the excess moisture.
• Combine the yogurt, grated cucumber, garlic, mint, dill, and olive oil in a bowl. Mix well. Add the lemon juice to taste. Taste and adjust the seasoning. Use now, or within 1 day.