Mediterranean Diet Thousand Island Sauce

Elevate your condiments game with this deliciously healthy Mediterranean Diet Thousand Island Sauce! This guilt-free twist on the classic dressing swaps traditional mayo for creamy non-fat Greek yogurt and incorporates heart-healthy extra virgin olive oil, making it both rich and nourishing. Packed with bold flavors from low-sodium tomato paste, Dijon mustard, and a touch of honey, this recipe also delivers a satisfying crunch from finely minced celery and red onion. Sweet pickle relish adds a tangy-sweet balance, while white wine vinegar provides a subtle zing. Perfect as a salad dressing, sandwich spread, or dipping sauce, this quick 10-minute recipe is a versatile addition to your Mediterranean diet – low-calorie, wholesome, and bursting with vibrant flavors. Try it today for a fresh, tasty upgrade to your favorite dishes!

Nutriscore Rating: 66/100

Prep Time:10 mins

Cook Time:0 mins

Total Time:10 mins

Servings: 8

Ingredients

• 1 cup plain Greek yogurt (non-fat or low-fat)
• 2 tablespoons extra virgin olive oil
• 2 teaspoons low-sodium tomato paste
• 1 tablespoon white wine vinegar
• 1 teaspoon Dijon mustard
• 1 teaspoon honey
• 2 tablespoons sweet pickle relish (unsweetened, if preferred)
• 1 tablespoon red onion (finely minced)
• 1 tablespoon celery (finely minced)
• 0.5 teaspoon sea salt
• 0.25 teaspoon black pepper

Directions

Step 1

In a medium mixing bowl, combine the Greek yogurt and olive oil. Whisk until smooth and well blended.

Step 2

Add the tomato paste, white wine vinegar, Dijon mustard, and honey to the yogurt mixture. Whisk thoroughly to incorporate all the ingredients.

Step 3

Gently fold in the sweet pickle relish, red onion, and celery, ensuring the mixture is evenly distributed without overmixing.

Step 4

Season the sauce with sea salt and black pepper. Taste and adjust seasoning as needed.

Step 5

Transfer the Thousand Island Sauce to a jar or container with a tight-fitting lid. Chill in the refrigerator for at least 30 minutes to allow the flavors to meld.

Step 6

Serve as a salad dressing, dipping sauce, or spread. Store leftovers in the refrigerator for up to 5 days.

Nutrition Facts

Serving size	(356.2g)

Amount per serving	% Daily Value*
Calories	490.1

Total Fat 29.9g	0%
Saturated Fat 4.5g	0%
Polyunsaturated Fat g
Cholesterol 8.0mg	0%
Sodium 1623.1mg	0%
Total Carbohydrate 28.1g	0%
Dietary Fiber 1.5g	0%
Total Sugars 21.2g
Protein 28.3g	0%

Vitamin D 0IU	0%
Calcium 263.1mg	0%
Iron 0.8mg	0%
Potassium 571.8mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 54.4%

Protein: 22.9%

Carbs: 22.7%