The principal benefit of all these sauces is to provide an
important quantity of calcium in your diet.
Benefits
Serves: 4-6 • Preparation: 5 minutes
Curry dip
Ingredients
• 150 g (51/2 oz) set (thick) natural yogurt
• 1/2 light soy sauce
• 1/2 curry powder (choose
mild, medium or hot curry powder, to suit
your taste), plus extra to garnish
• 1 clove garlic, crushed
• A dash of Tabasco sauce
• Salt, to taste (optional)
Place the yogurt, soy sauce, curry powder, garlic and Tabasco in a bowl and stir until well
combined. Add salt to taste, if desired.
Spoon the mixture into a small serving bowl, garnish with a sprinkling of extra curry powder
and serve with cooked potato wedges or chips.
1
2
• For a mustard dip, omit the soy sauce, curry powder and Tabasco (and
garlic, if desired) and stir mustard (Dijon or wholegrain) into the
yogurt, to taste.
• Use Greek yogurt, reduced-calorie mayonnaise or crème fraiche in
place of set natural yogurt.
Variations
33
Nutrition information per serving
(serving 6)
23 kcal / 96kJ
• Protein: 2 g
• Fat: 1 g
• Saturated fat: 0.4 g
• Carbohydrate: 2 g
• Fibre: 0.3 g
• Salt: 0.3 g
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