Yogurt is flavorful and fat free, and it adds protein to this marinade.

INGREDIENTS | YIELDS 3 CUPS

2 cups fat-free plain yogurt

¼ yellow onion, thinly sliced

1 English cucumber, peeled, seeded, and thinly sliced

2 tablespoons fresh lime juice

3 sprigs fresh mint leaves, crushed

¼ cup skim milk

½ teaspoon red chili flakes

½ teaspoon black pepper

Mix all ingredients to combine and store chilled for one day before use.

PER RECIPE: Calories: 350 | Fat: 1.5g | Protein: 32g | Sodium: 410mg | Fiber: 3g | Carbohydrates: 53g