Heart-Healthy Polish Mizeria (Cucumber Salad)
Refreshingly creamy yet delightfully light, this Heart-Healthy Polish Mizeria (Cucumber Salad) offers a modern, nutritious twist on a beloved traditional dish. Crisp cucumbers are thinly sliced and paired with a silky dressing made from low-fat Greek yogurt, fresh dill, zesty lemon juice, and a delicate touch of garlic. A hint of extra-virgin olive oil enriches the flavors while keeping it heart-friendly. This no-cook recipe, ready in just 15 minutes, is perfect as a quick side or a chilled, guilt-free snack. With its balance of crunch and creaminess, this cucumber salad makes an ideal accompaniment to your favorite wholesome meals while celebrating the simplicity of traditional Polish cuisine.
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Ingredients
- 2 large cucumbers
- 1 cup plain low-fat Greek yogurt
- 2 tablespoons fresh dill
- 1 tablespoon fresh lemon juice
- 1 teaspoon extra-virgin olive oil
- 1 medium garlic clove
- 0.5 teaspoon sea salt
- 0.25 teaspoon black pepper
Directions
Step 1
Wash and peel the cucumbers. Slice them thinly into rounds, about 1/8 inch thick. You can use a mandoline for even slices.
Step 2
Place the sliced cucumbers in a large bowl and sprinkle with sea salt. Let them sit for about 5 minutes to release some of their water content.
Step 3
Meanwhile, finely chop the fresh dill and set it aside.
Step 4
Peel and mince the garlic clove.
Step 5
In a separate small mixing bowl, combine the low-fat Greek yogurt, fresh lemon juice, extra-virgin olive oil, minced garlic, chopped dill, and black pepper. Mix until well-blended and creamy.
Step 6
Drain any excess liquid from the cucumbers by gently pressing them with your hands or using a salad spinner.
Step 7
Pour the yogurt dressing over the cucumbers and mix until the cucumbers are evenly coated.
Step 8
Taste and adjust the seasoning if necessary with extra salt or lemon juice as desired.
Step 9
Chill the salad in the refrigerator for at least 10 minutes before serving to let the flavors meld.
Step 10
Serve the Mizeria as a standalone salad or as a delightful side dish with your favorite heart-healthy meal.
Nutrition Facts
| Serving size | (875.2g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 326.8 |
| Total Fat 10.0g | 0% |
| Saturated Fat 3.8g | 0% |
| Polyunsaturated Fat 0.2g | |
| Cholesterol 24.5mg | 0% |
| Sodium 1261.2mg | 0% |
| Total Carbohydrate 34.4g | 0% |
| Dietary Fiber 3.4g | 0% |
| Total Sugars 19.1g | |
| Protein 28.8g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 395.3mg | 0% |
| Iron 2.3mg | 0% |
| Potassium 1292.7mg | 0% |
Source of Calories