Courtesy of: Dannon Yogurt container
Note that this recipe assumes plain nonfat regular yogurt; if you're going to use Greek yogurt, the calories would be considerably more, as would the proteins.
Also note that cilantro is a C3 ingredient. Because there is so little in it, I don't know that I'd fret a lot about using it in C1. Also, per serving, the amount of cilantro is pretty minimal.
2 Cups Plain Nonfat Yogurt
1 Cup Salsa
3 1/2 Tbsp Chopped Fresh Cilantro
1 tsp Sea Salt
Combine in a bowl. Cover and refrigerate till your ready to use.
Calories 30, Fat 0, Protein 3g, Carbs 5g
17DD Gal Notes:
I would look for lowfat yogurt instead of nonfat. With regular yogurts, if they are NONfat, the sugars can be much higher; with lowfat, there's a good level of both fats and sugars. Remember, we do need some fat in our diet, just not a lot.