HEALTHY RECIPE - Cucumber Raita

Serve this raita as a refreshing side dish with grains or with any curry. Or enjoy it on its own for lunch. 1 large cucumber (about 1/2 pound), peeled if waxy, seeds removed if you can’t get a seedless cucumber (like a Japanese, Persian, or hothouse) Salt.

1 cup plain Greek style yogurt; 1/8 teaspoon cayenne (more to taste); 2 tablespoons chopped cilantro; 1/2 teaspoon garam masala (more to taste); 1 small serrano or Thai chile, minced (optional). 1. Cut the cucumber into very small dice or grate on the large holes of a grater. Sprinkle with a generous amount of salt, toss and let sit in a colander in the sink for 15 minutes. Rinse briefly and squeeze dry in a kitchen towel. Transfer to a bowl. 2. Beat the yogurt with a fork or a whisk and add the cayenne and garam masala. Toss with the cucumbers. Add the cilantro and chile and toss again. Taste and adjust salt. Chill until ready to serve. Yield: Serves 4 as a side dish Advance preparation: This will keep for a few days in the refrigerator but will become a little watery. Stir well before serving. Variation: Stir 1/3 to 1/2 cup cooked grain, such as black or red quinoa, or farro, into the raita for a more substantial dish. Nutritional information per serving: 82 calories; 6 grams fat; 5 grams saturated fat; 0 grams polyunsaturated fat; 0 grams monounsaturated fat; 10 milligrams cholesterol; 3 grams carbohydrates; 0 grams dietary fiber; 18 milligrams sodium (does not include salt to taste); 4 grams protein.