Yogurt contains probiotics, which strengthen the digestive tract with good bacteria. It also contains calcium and vitamin D, so it helps to keep bones strong and prevent osteoporosis.
MAKES 3½ CUPS
Raita is a refreshing, yogurt-based condiment served with Indian meals to complement spicy dishes. I like to make a very simple homemade version with grated cucumbers and nonfat Greek yogurt seasoned with ground cumin and fresh cilantro.
1 English seedless cucumber (about ½ pound), rinsed and drained
2 cups plain nonfat Greek yogurt
2½ tablespoons coarsely chopped cilantro leaves
½ teaspoon ground cumin
1 teaspoon salt, or to taste
¼ teaspoon freshly ground black pepper
1. Trim the ends of the cucumber and discard. Slice lengthwise and scoop out any seeds with a spoon. Grate with a hand grater or the grating blade of a food processor. Using your hands, squeeze out any water.
2. Mix the grated cucumber, yogurt, cilantro, cumin, salt, and pepper in a bowl. Cover with plastic wrap and refrigerate for 10 minutes. Use as directed in the Tandoori Chicken Sliders recipe, or as a side to another main dish.
Yogurt contains probiotics, which strengthen the digestive tract with good bacteria. It also contains calcium and vitamin D, so it helps to keep bones strong and prevent osteoporosis.