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The Spice Is Right: Healthy Recipes That Turn Up the Heat

Lose the fat but not the flavor! These seven zesty, spicy recipes kick up the taste, cut calories, and protect your health.
Indian Beef Patties with Cucumber-Yogurt Sauce

Makes 2 servings

1/2 cup plain low-fat yogurt
1/3 cup chopped, seeded cucumber
1/4 cup finely chopped onion
2 tablespoons finely chopped, seeded fresh jalapeno pepper
1 tablespoon snipped fresh mint
1/2 teaspoon ground cumin
1 garlic clove, minced
1/4 teaspoon salt
8 ounces lean ground beef
Cooking spray
Indian flatbread (optional)

Make It
1. In a small bowl, stir together yogurt and cucumber. Cover and place in refrigerator.
2. In a medium bowl, combine onion, jalapeno, mint, cumin, garlic, and salt. Add ground beef; mix well. Form meat mixture into two 3/4-inch-thick patties.
3. Lightly coat a grill pan with cooking spray. Place patties in pan over medium heat. Cook 14 to 18 minutes, or until done, turning once.
4. If desired, serve the patties on flatbread; top with yogurt sauce.

Nutrition facts per serving:
241 calories, 24g protein, 8g carbohydrate, 12g fat (5g saturated), 1g fiber