Middle Eastern Food is healthy, low fat, and fabulous. The following two sauces are used often with Middle Eastern kabobs, meats, and chicken dishes, as well as on sandwiches. Both sauces can be made ahead, but they are both quick and easy, so if you decide to serve a Middle Eastern dish at the last minute, they can be put together while your main dish is cooking.

Cucumber Yogurt Sauce

This sauce is very similar to the Greek Tzatziki which is often served on Gyro sandwiches and Greek souvlaki platters. It can be used interchangeably with recipes calling for it.

16 Serving

2 cups nonfat Greek Yogurt
1 cucumber, peeled, grated, and drained
2 cloves garlic, finely minced
1 1/2 tablespoons lemon juice
1/2 teaspoon dried dill weed, (if using for fish), (optional)
1 teaspoon salt
1/4 teaspoon white pepper
1 pinch cayenne
1 tablespoon dried parsley
1 green onion, finely chopped, (optional)

1. Mix all ingredients together and let sit at least 30 minutes to blend flavors.
2. Serve with falafel, gyro, grilled or poached fish or shawarma.

Amount Per Serving
Calories 21 Calories from Fat 0
Percent Total Calories From: Fat 2% Protein 61% Carb. 38%

Nutrient Amount per Serving: % Daily
Total Fat 0 g
Saturated Fat 0 g
Cholesterol 1 mg
Sodium 158 mg
Total Carbohydrate 2 g
Dietary Fiber 0 g
Sugars 1 g
Protein 3 g

Vitamin A 2% Vitamin C 3% Calcium 0% Iron 1%

Middle Eastern Garlic and Tahini Sauce

8 Servings


3/4 cup tahini
1/2 teaspoon salt
1 clove garlic, minced
1/4-1/2 cup lemon juice, (to taste)
2 tablespoons finely chopped parsley
1/2 cup water, approximately

1. Place the ingredients except water in a blender container.
2. Whizz until smooth, scraping the sides once or twice.
3. Whizz in enough water to make a drizzling consistency.

Amount Per Serving
Calories 202 Calories from Fat 155
Percent Total Calories From: Fat 2% Protein 13% Carb. 85%

Nutrient Amount per Serving
Total Fat 17 g
Saturated Fat 3 g
Cholesterol 0 mg
Sodium 147 mg
Total Carbohydrate 5 g
Dietary Fiber 2 g
Sugars 0 g
Protein 7 g

Vitamin A 1% Vitamin C 7% Calcium 0% Iron 7%