New recipes

Yoghurt based sauces recipe

Yoghurt based sauces recipe

  • Recipes
  • Dish type
  • Main course
  • Curry
  • Curry sauce

Here are 8 quick and easy recipes for yoghurt based sauces that you can serve with meat or fish from the hot stone grill, with fondue, or as a starter with carrots, cauliflower, cucumbers or other veg cut into sticks.

16 people made this

IngredientsServes: 12

  • 600g natural yoghurt
  • For the garlic and herb sauce
  • 1 clove garlic garlic, crushed, more to taste
  • minced fresh chives, to taste
  • minced fresh parsley, to taste
  • 1/2 teaspoon prepared mustard
  • 1 pinch salt
  • For the chilli sauce
  • 1/2 teaspoon ground cumin
  • 1 pinch pepper
  • 1 teaspoon ground paprika
  • For the béarnaise sauce
  • 1 teaspoon minced tarragon
  • 1 teaspoon minced parsley
  • 1/2 teaspoon prepared mustard
  • celery salt to taste
  • For the tartar sauce
  • 1 teaspoon minced cornichons
  • 1 teaspoon minced parsley
  • 1/2 tablespoon prepared mustard
  • salt to taste
  • For the American style sauce
  • 1 tablespoon tomato puree
  • 1 tablespoon minced cornichons
  • 1 pinch of sugar
  • 1 pinch salt
  • For the curry sauce
  • 1/2 teaspoon ground turmeric
  • 1/2 teaspoon ground ginger
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon ground coriander
  • 1 pinch ground cinnamon
  • 1 pinch pepper
  • For the nordic sauce
  • 1 tablespoon minced dill
  • 1/2 tablespoon prepared mustard
  • 1 pinch salt
  • For the pepper sauce
  • 1/2 tablespoon prepared mustard
  • 1/2 teaspoon ground black pepper
  • 5 crushed green peppercorns

MethodPrep:30min ›Ready in:30min

  1. For each sauce, pour 75g yoghurt into a bowl.
  2. Garlic and herb sauce

  3. Add crushed garlic, chives, parsley, mustard and a pinch of salt. Stir.
  4. Chilli sauce

  5. Add cumin, a pinch of pepper and paprika. Stir.
  6. Béarnaise sauce

  7. Add chopped tarragon and parsley, mustard and season with celery salt. Stir.
  8. Tartar sauce

  9. Add cornichons, parsley, mustard, and season with salt. Stir.
  10. American style sauce

  11. Add tomato puree, cornichons, a pinch of sugar and a pinch of salt. Stir.
  12. Curry sauce

  13. Add turmeric, ginger, cumin, coriander, cinnamon and pepper. Stir.
  14. Nordic sauce

  15. Add dill, mustard and salt. Stir.
  16. Pepper sauce

  17. Add mustard, pepper and green peppercorns. Stir.

Recently viewed

Reviews & ratingsAverage global rating:(3)


This Yogurt Sauce Makes Everything Better

I can't think of a single dish that wouldn't be improved by yogurt sauce. You know that now eye roll-inducing gag from My Big Fat Greek Wedding in which the father thinks that Windex is the cure for pretty much everything? That's how I feel about yogurt sauce, aka anything in which salt and other ingredients (often an acid like fresh lemon juice) are mixed with plain (non-flavored) Greek yogurt. (Extra points for the rich, full-fat stuff.)

Yogurt sauce is great cheap trick for livening up a bunch of leftovers—from yesterday's grain salad to the weekend's fritatta—or even whatever wilty, seen-better-days veggies that happen to be hanging around in your fridge waiting to be roasted or stir-fried. Or, yes, you can get fancier and use yogurt sauce on grilled lamb chops, crispy-skinned salmon fillets, and basically anything involving pita. And, because I have such deep affinity for the stuff, I have a tendency to spoon it over dishes that other people might claim are a bridge too far. Pasta? I've yogurt-sauced it. A dollop on some chicken tacos? Not mad about it. A drizzle over some avocado toast? Yes, please

This falafel fritter recipe uses yogurt sauce in its simplest form: lemon juice, salt, pepper. There's literally nothing to master. You just stir and eat.

From there, try different riffs. Grated garlic is a good start. I'm definitely in support of some dairy-on-dairy action by mashing some feta cheese into the sauce. Fresh herbs like chives, parsley, mint, or cilantro are always welcome. Warmer spices like paprika or cumin are invited as well. Go crazy: Add a jalapeño or scallions. Mustard should join the party too. Once you've really mastered things, try the recipe pictured above.

If the sauce feels to thick, thin it with a little water. And if you want to just eat it straight from the bowl and call that dinner, we support you.


Menus & Tags

I reduced the cayenne to 1/4 teaspoon, added a few dashes of salt, used 2% instead of whole, and almost doubled the cilantro. Delicious sauce! Does thin out though, so don't plan to use it like sour cream. Would make a good salad dressing I bet.

I like this recipe a lot in theory but found the cayenne way too overpowering -- and I like spicy. I used regular nonfat yogurt, so maybe the extra fat in whole milk yogurt would offset the heat. I will make this again but dial the pepper way back.

It was good just a bit sour for my taste.

This is an absolutely delicious yogurt sauce. My family really enjoyed it. We used the Cilantro Garlic Yogurt Sauce as an alternative to traditional cocktail sauce with shrimp. Wow! It was good. I am not use to the sour taste of plain yogurt, and then adding the lemon made it even more sour. However, I did notice that it is very important to let the flavors blend together in the refrigerator before serving. I did add a half packet of Stevia - Pure Via sweetner- to cut the sour taste just a bit. It made a big difference for me since it is not a dish I am accustomed to eating. I am very pleased with this dish. A great way to get more probiotics in my diet. Thank you.

Really nice and versatile sauce, with great, bright flavors. I used it with naan, cucumbers and chicken with aleppo pepper (from this site) for a great middle eastern dinner.

Absolutely delicious. Served at a dinner party and it disappeared quickly!


This wonderfully light and creamy yogurt dressing is a cinch to make and is delicious on just about anything, even grilled meats.

Ingredients

  • 2 tablespoons fresh lemon juice, from one lemon
  • 1 tablespoon white wine vinegar, best quality such as Lucini
  • 1-1/2 teaspoons sugar
  • 1 teaspoon minced garlic, from about 2 cloves
  • 1/2 cup plain whole milk Greek yogurt
  • 1/3 cup extra virgin olive oil, best quality such as Lucini
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 1/2 teaspoon dried dill

Instructions

  1. Combine all of the ingredients in a bowl and whisk to combine. Refrigerate until ready to serve. The dressing keeps well for 3-4 days.

Nutrition Information

Powered by

  • Per serving (5 servings)
  • Calories: 128
  • Fat: 12g
  • Saturated fat: 1g
  • Carbohydrates: 3g
  • Sugar: 2g
  • Fiber: 0g
  • Protein: 2g
  • Sodium: 247mg
  • Cholesterol: 4mg

This website is written and produced for informational purposes only. I am not a certified nutritionist and the nutritional data on this site has not been evaluated or approved by a nutritionist or the Food and Drug Administration. Nutritional information is offered as a courtesy and should not be construed as a guarantee. The data is calculated through an online nutritional calculator, Edamam.com. Although I do my best to provide accurate nutritional information, these figures should be considered estimates only. Varying factors such as product types or brands purchased, natural fluctuations in fresh produce, and the way ingredients are processed change the effective nutritional information in any given recipe. Furthermore, different online calculators provide different results depending on their own nutrition fact sources and algorithms. To obtain the most accurate nutritional information in a given recipe, you should calculate the nutritional information with the actual ingredients used in your recipe, using your preferred nutrition calculator.

Gluten-Free Adaptable Note

To the best of my knowledge, all of the ingredients used in this recipe are gluten-free or widely available in gluten-free versions. There is hidden gluten in many foods if you're following a gluten-free diet or cooking for someone with gluten allergies, always read the labels of your ingredients to verify that they are gluten-free.


Greek Yogurt Alfredo Sauce

  • Author: Christine Pittman
  • Prep Time: 2 minutes
  • Cook Time: 5 minutes
  • Total Time: 7 minutes
  • Yield: 4 servings

Description

To serve this sauce, cook 14 oz. pasta according to package directions. Drain. Transfer pasta to a large serving bowl and stir it by itself to cool it slightly for 30 seconds. The cooling makes it less likely for the heat to curdle the sauce. Add the still-warm alfredo sauce and stir to coat. Garnish with shredded Parmesan cheese, if desired.

Ingredients

  • 2 Tbsp . unsalted butter
  • 2 cloves garlic, minced
  • 1/2 cup white wine (or water, vegetable broth, or chicken broth – but the latter two will make the sauce less white)
  • 1 cup non-fat Greek yogurt
  • 1 cup shredded Parmesan cheese*
  • 1/2 tsp . salt
  • 1/4 tsp . coarse black pepper

Instructions

  1. Melt the butter in a small sauce pan over medium-low heat. Add the garlic. Stir and cook 1 minute.
  2. Stir in the wine and increase the heat. Bring it to a simmer. Remove from heat and let sit for 2 minutes.
  3. Whisk in the yogurt, salt, and pepper. Whisk in the Parmesan. Put the pan over low heat and stir constantly until the Parmesan is mostly melted into the sauce, 3-4 minutes. Do not let it come to a simmer or boil as this could cause it to curdle.

Notes

*Do not use grated Parmesan. The measurement is different. Grated Parmesan takes up less space. If you do have grated and have to go with it, use 1/2 cup.

Did you make this recipe?

Tag @cookthestory on Instagram and hashtag it #cookthestory

Video by Leigh Olson. Article and recipe by Christine Pittman.

Disclosure: I&rsquom proud to be a Brand Ambassador for Stonyfield. They compensate me to write about and use their products in my recipes, blog posts and across social media. All opinions are my own. Always.
This post originally appeared in September 2015 and was revised and republished in January 2021.

More Recipes Like This:


Yogurt Chicken Curry

Posted By Savita

Yogurt Chicken Curry - The chicken curry from Northern India which is must try for every Indian food lover. This flavorful curry has no sugars, no nuts, no creams but a simple and flavorful Indian mother sauce base made with yogurt, onion, garlic and spices.

This is a kinda curry which Indians love to enjoy with homemade whole wheat bread, crispy charred naan, or fresh steamed rice. any day of the week.

Time and again, when people ask me for a good chicken curry recipe. I feel necessary to reach out and tell everyone what is a good chicken curry or how to make a chicken curry?

Now, every restaurant has a different definition of chicken curry and that's what locals in that area are known too. Actually, even in India, every region has local variation of chicken curry. Yogurt based curry is, by-far, the most popular and authentic chicken curry of Northern India. where in South, coconut milk or tamarind is used as main substitute for yogurt.

In different regions. few change in spices originate a new kind of Chicken Curry. Like:

1) Addition of tamarind and potatoes and it becomes - Vindaloo
2) cream and it becomes Korma
3) greens instead of turmeric and it becomes saag chicken curry.
4) Lots of chilies and it is Kashmiri Chicken Curry
5) or lots of warm spices and you have the Khara Chicken Curry.

This list is so endless that it will be unfair if I just list one ingredient and say a name of curry.

This post I'm dedicating to making a perfect, homemade Indian-style. I mean, North Indian-style chicken curry which is made with thick Greek-style yogurt, warm spices, chicken, onion, and garlic. The curries you taste in buffets in US are nothing like this home-style curry. There is no sugar, no creams in this to mask the flavor of spices. It is not hot spicy curry but you will be able to taste every bit of love that has gone into it.

To make chicken curry, I start by grating the base mother sauce ingredients. Mother curry sauce or masala is grated mixture of onion, garlic, ginger and green chili. It is not a paste but coarse grated mix which is sauted in oil or clarified butter until oil shows on sides and onion, garlic are lite golden brown. These mild caramelized bits of onion give subtle sweetness to the curry. In this brown mixture, grated tomatoes are cooked until they fully disintegrate. This cooked mixture of onion and tomatoes - a.k.a mother curry sauce can be prepared up-to one week in advance.

Now, it is time to add the spices. A quick saute of spices awaken flavor, taking curry to whole new level.

After sauting the spices, the star ingredient - yogurt is added. Mostly, yogurt is hung or allowed to drain while masala cooks. This removes water content from yogurt leaving behind thick and creamy, whey like yogurt. I usually use Greek yogurt because it is closest and ready-to-use match of hung-curd (yogurt). I add yogurt in small batches and mix well after every addition to avoid curdling.

Once, yogurt is fully mixed. Only step left is to add chicken, water and then cook until chicken is fully cooked and gravy is thick. I complete this step in variety to vessels. In instant pot pressure cooker, slow cooker, dutch oven or simple heavy bottom deep sauce pan too. The time taken is usually same as time taken to cook the chicken in any of these.

Make masala, mix-in add yogurt, add chicken!

Note: Coconut milk is a non-tangy non-dairy substitute for yogurt. If you want to keep curry dairy free.. You can also use almond yogurt instead.

For my family, it is a meal we grew-up with. So, no one say "no" or no one even speak while enjoying a bowl of chicken yogurt curry with their favorite side of naan/bread/rice. The only voice you will hear is to ask for some more gravy!! :)

I'm wrapping-up today's post very quickly because I need to get up to cook dinner. I might cook the same chicken curry again. feeling nostalgic after sharing this post with you.

Honestly, all ingredients for this recipe will be in your pantry. I bet! If you can't find spices, use mix of garam masala and curry powder instead. Enjoy a cozy winter night with a hearty chicken curry, made Indian home-style!

Enjoy and don't forget to share with me your favorite childhood recipe that you still fell nostalgic about.


Related Video

Be the first to review this recipe

You can rate this recipe by giving it a score of one, two, three, or four forks, which will be averaged out with other cooks' ratings. If you like, you can also share your specific comments, positive or negative - as well as any tips or substitutions - in the written review space.

Epicurious Links

Condé Nast

Legal Notice

© 2021 Condé Nast. All rights reserved.

Use of and/or registration on any portion of this site constitutes acceptance of our User Agreement (updated as of 1/1/21) and Privacy Policy and Cookie Statement (updated as of 1/1/21).

The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Condé Nast.


39 Greek Yogurt Recipes for Every Meal

If you’ve been alive lately, you’ve picked up on the fact that Greek yogurt is popular. At Greatist, we think this stardom is well earned.

We consider the tangy stuff a superfood thanks to its high protein and probiotic content. But frankly, we’re bored with the same old Greek yogurt and granola combo, our breakfast since forever.

So we’ve rounded up 40 healthy recipes from around the web that use Greek yogurt to boost the health benefits of our favorite foods.

Whether it’s the main ingredient in a smoothie or dip, subbing for less healthy ingredients in a salad dressing, or adding its essential acidity to baked goods and desserts, Greek yogurt is welcome on our table any time of day.

1. Berry medley smoothie

With blueberries and raspberries, this is a powerhouse of healthful sipping. The secret ingredient is secret because you won’t notice it, but it’s there (oats!).

2. Greek yogurt green smoothie

Cucumber, pear, and kiwi bring sweet flavors to this smoothie, which gets its green color from fresh spinach and baby kale.

4. Greek yogurt coffee smoothie

Turn your caffeine break into a healthier experience with this cold brew.

5. Kale, spinach, and artichoke dip with Greek yogurt

This delicious artichoke dip is already so full of veggies that we’re tempted to suggest eating it with a spoon. Superfoods kale and spinach combine with carrots, red onion, artichoke hearts, and garlic in a hearty Greek yogurt base.

6. Greek yogurt tzatziki

This is the only tzatziki recipe you’ll ever need, and once you’ve made it a few times, you won’t need this recipe either. The trick here is to squeeze excess moisture from the grated cukes (save that juice — it’s delicious in a cocktail).

This is a thicker (rather than soupier) yogurt-cucumber sauce. With garlic, lemon, and fresh mint, the flavors sing.

7. Chocolate chocolate chip yogurt dip

Yup, you read that right: This fruit dip is full of creamy, chocolaty richness (but still relatively low in sugar) thanks to unsweetened cocoa powder, a small handful of chocolate chips, vanilla extract, just 1 tablespoon of maple syrup, and (of course) Greek yogurt.

8. Creamy avocado yogurt dip

Guacamole, meet Greek yogurt. This creamy, delectable dip is full of protein, healthy fats (thanks to our favorite superfood, avocado), garlic, and loads of flavorful seasonings, including cilantro, lime juice, and cumin.

9. Apple dip

Dip apple slices in this peanut butter flavored Greek yogurt with additions of honey and cinnamon. It almost qualifies as dessert.

10. Skinny Greek yogurt chicken

This melt-in-your-mouth chicken couldn’t be easier. Chicken breasts are coated in a mixture of Greek yogurt and Parm and baked. The simple seasonings (garlic powder, salt, and pepper) just need to be sprinkled in.

11. Greek yogurt baked lemon chicken

Bake up some boneless chicken breasts in a lemony yogurt and panko coating. Top them with a slice of lemon while they cook.

12. Yogurt-marinated chicken kebabs with Aleppo pepper

Yogurt has a tenderizing effect on the chicken, which makes these grilled chicken kebabs mighty tasty. Especially since the marinade is seasoned with lemon, olive oil, and Aleppo pepper.

13. Greek yogurt chicken salad

This healthier take on chicken salad replaces mayo with Greek yogurt and adds a whole bunch of produce (celery, grapes, and apples) for a vitamin kick. A sprinkle of walnuts adds some healthy fats.

Eat the salad on its own or roll it up in a whole wheat tortilla for a more filling lunch.

14. Cheesy chicken quesadillas

For a healthier take on crispy-creamy quesadillas, swap in whole wheat tortillas, a bunch of veggies, and some good-for-you cumin. Top with salsa and Greek yogurt instead of sour cream. Ah, it’s lunchtime.

15. Greek yogurt pancakes

These pancakes aren’t just yummy, they’re also loaded with protein and antioxidant-rich blueberries. To increase the health oomph even more, substitute whole wheat flour.

16. Breakfast berry enchiladas

Fill a warm whole wheat tortilla with heaping spoonfuls of berries and Greek yogurt and sprinkle on superfood cinnamon. Then top with almonds for a dash of protein, healthy fat, and fiber.

17. Scandinavian eggs Benedict with yogurt sauce

Research suggests that a protein-rich breakfast has benefits, and this meal delivers a lot of them.

Salmon and poached egg await their destiny on a whole wheat English muffin. But first, they’re smothered in a healthier (butterless) version of hollandaise sauce that uses Greek yogurt.

18. Pasta with zucchini, tomatoes, and creamy lemon-yogurt sauce

This colorful bowl of pasta uses whole wheat linguine, protein-rich Greek yogurt, and hearty doses of zucchini, tomatoes, and garlic, which contains vitamins C and B-6 and manganese.

19. Broccoli-cheddar twice-baked potatoes with Greek yogurt

Take a plain ol’ baked potato into a state of cheesy deliciousness. Greek yogurt is a healthier alternative to sour cream, of course. Two cups of broccoli contributes fiber, vitamin C, and folate. And cheddar cheese makes it taste gooooood.

20. Healthy mac and cheese

This lighter take on a childhood classic uses whole wheat macaroni, a bunch of onions and garlic, and spicy cayenne pepper, which contains a compound that may help boost metabolism.

This calls for much less cheese than the traditional version, but it still tastes plenty creamy thanks to our dear friend Greek yogurt. We swap in whole-milk cheese and yogurt for the low fat versions called for here.

21. Roasted eggplant and tomatoes with tangy cucumbers and yogurt

This fancy, colorful dish is chock-full of good-for-you ingredients, including eggplants, cherry tomatoes, cucumbers, shallots, olive oil, Greek yogurt, rosemary, and pine nuts. It’s light but hearty enough for a filling lunch.

22. Stuffed grape leaves

These beauties are remarkably simple (provided you know where to get some ground goat meat… yeah, go ahead and substitute lamb, pork, or chicken). Cook the meat with onions, garlic, sweet corn, and red pepper sauce and then wrap ’em up in grape leaves.

If you don’t grow grapes like this blogger does, check the international aisle of the supermarket for pickled grape leaves in jars.

23. Roasted eggplant salad with saffron yogurt

We couldn’t find something wrong with this recipe if we tried. Roasted eggplant is topped with a creamy saffron sauce, basil, and pine nuts. They’re all good with us.

24. Steak salad with chive-yogurt dressing

This hearty salad calls on Greek yogurt, lemon juice, and a tiny bit of mayo to make a light, flavorful dressing that complements the grilled steak’s rich flavor.


7 Mediterranean sauces that redefine condiments

Leave the ketchup in the fridge this time. These sauces will surely spruce up your meal.

by Jaime Fraze | Tuesday, July 26, 2016

The perfect summer meal is always a pleasure when it's capped off by a few of your favorite condiments. And while there's surely a place for ketchup, mustard and mayo, for true Mediterranean food lovers, these seven sauces should take over your condiment table.

Tzatziki sauce

/>Tzatziki sauce tastes great with falafel, gyros and a number of other Mediterranean dishes. (Photo: Yulia Davidovich/Shutterstock)

The Greeks gifted the world with many delicious dishes, and tzatziki is one. The mildly tart yogurt-based sauce, seasoned with fresh herbs and a little garlic, is eaten all over the Mediterranean, but it's easy to make at home wherever you live.

Here's our Israeli Kitchen recipe for tzatziki sauce.

Aioli sauce

/>Garlic lovers, take note. (Photo: Christian Jung/Shutterstock)

You've undoubtedly seen this sauce listed on a restaurant menu at one point or another. The name "aioli" is a compound of garlic and oil, and it is essentially a garlicky mayonnaise. So here's our advice: next time you're thinking about putting mayo on a sandwich, or mixing mayo into a parmesan mixture to coat salmon or chicken, try aioli instead.

Here's our Israeli Kitchen recipe for aioli sauce.

Yogurt tahini sauce

/>Yogurt tahini sauce with roasted eggplants and bell peppers (Photo: Miriam Kresh)

Tahini is a pantry staple in every Israeli kitchen, prized not only for that delicately roasted sesame flavor, but also for its versatility. Tahini is most often served savory, as part of a hummus plate, for example, or squeezed over hot falafel in a pita. Here, it's used as a lovely accompaniment to roasted eggplant and bell peppers.

Here's our Israeli Kitchen recipe for yogurt tahini sauce.

Amba sauce

/>Amba sauce is typically used as a topping for Mediterranean dishes like falafel, sabich and shawarma. (Photo: Inga Nielsen/Shutterstock)

You might have seen amba sauce called by another name: mango chutney. The amba version actually originated in India, but it's become quite popular as a topping for Mediterranean dishes like falafel, sabich and shawarma. Basically, anything you can stuff into a pita is always made better with a few teaspoons of amba.

Here's our Israeli Kitchen recipe for amba sauce.

Schug

/>If you like hot sauce, this is the one for you. (Photo: kostrez/Shutterstock)

When Israeli Kitchen blogger Miriam Kresh makes her weekly trek to the local open-air market in her neighborhood in Israel, she tends to gravitate toward a table that primarily sells schug. This stuff packs plenty of heat, and the customers love it. It comes in red or green versions, and Kresh provides a recipe for both.

Silan (date syrup)

/>The silan dipping sauce for the skewers is uniquely sweet and perfectly paired with spicy chicken skewers. (Photo: Sarah F. Berkowitz)

Silan sauce is one of several delicious ways to incorporate nutrient-rich dates into your diet. This sauce requires very little effort to make, because most of it is already made and easy to find at your grocery store. Simply add a teaspoon or two of grilling spice to serve with chicken skewers, fish tacos or a variety of other dishes.

Here's our Israeli Kitchen recipe for spicy chicken skewers that includes a simple silan recipe.

Matbucha

/>Matbucha is a tomato-based Mediterranean spread with herbs and spices. (Photo: Sarah F. Berkowitz)

Imagine all the most wonderful flavors and spices of the Mediterranean roasted and blended – and you have matbucha. Serve over chicken cutlets, rice, quinoa, fish, in a pita, with crusty bread, crackers – there's not much this spicy, savory sauce won't enhance.

Here's our Israeli Kitchen recipe for matbucha.

Jaime Fraze is a staff writer, copy editor and web producer at From the Grapevine who also manages Israeli Kitchen, From The Grapevine’s food channel.


Spicy Salmon with Yogurt Sauce and Roasted Broccoli

This spicy salmon recipe is tamed by a tangy, zesty yogurt dipping sauce. Did we mention it'll be ready in 20 minutes?

  1. Heat oven to 450°F. On a large rimmed baking sheet, toss the broccoli with the oil, then the cumin seeds and 1/4 teaspoon each salt and pepper. Roast until lightly charred and tender, 15 to 17 minutes.
  2. Season the salmon with the cayenne and 1/4 teaspoon salt. Five minutes into cooking the broccoli, push it to one side of the pan and place the salmon on the other side. Roast until opaque throughout, 10 to 12 minutes.
  3. While the broccoli and salmon roast, make the yogurt sauce: Finely chop the garlic. Sprinkle a pinch of salt on top, then use the flat edge of a knife to mash and scrape into a paste transfer to a medium bowl. Grate the zest of half a lemon over the top, the squeeze in 1 tablespoon juice. Add the yogurt, mint and 1/2 teaspoon pepper and stir to combine, then fold in the cucumber. Serve with the salmon and broccoli.

PER SERVING 368 CAL, 23 G FAT (4 G SAT FAT), 92 MG CHOL, 385 MG SOD, 34 G PRO, 9 G CAR, 3 G FIBER