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Corn and Zucchini Raita Recipe

Corn and Zucchini Raita Recipe

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Ingredients

Count

Nutrition

679

Calories

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Ingredients:

Serving

2 cups fresh, frozen, or canned corn kernels
2 zucchini (3/4 lb. total), ends trimmed, cut into 1/2-inch cubes
2 fresh serrano chilies
1 tsp salad oil
1/4 tsp cumin seed
1/4 tsp mustard seed
1 cup plain nonfat yogurt
2 tbsp low-fat sour cream (optional)
salt
1/4 cup chopped red bell pepper
1 tbsp minced fresh cilantro

Directions:

Steam fresh corn and zucchini on a perforated rack over boiling water just until zucchini is tender when pierced, about 3 minutes. Let stand until cool.
Slit serrano chilies lengthwise into quarters, from tip to stem, leaving chili pieces attached at stem.
Pour oil into a 6- to 8-inch frying pan over medium-high heat. Add cumin seed and mustard seed. When seeds pop, in about 30 seconds, add chilies and stir 1 minute. Remove from heat. Cool.
In a bowl, mix corn, zucchini, yogurt, and sour cream. Season to taste with salt, then scrape yogurt raita into a salad bowl.
Spoon oil with seeds and chilies onto raita. Garnish with bell pepper and cilantro.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	679.47 Kcal (2845 kJ)
Calories from fat	98.8 Kcal
		% Daily Value*
Total Fat	10.98g	17%
Cholesterol	20.23mg	7%
Sodium	126.39mg	5%
Potassium	2790.22mg	59%
Total Carbs	97.41g	32%
Sugars	17.38g	70%
Dietary Fiber	12.58g	50%
Protein	47.05g	94%
Vitamin C	163.3mg	272%
Vitamin A	1.2mg	39%
Iron	24mg	133%
Calcium	388.4mg	39%

Amount Per 100 g
Calories	71.7 Kcal (300 kJ)
Calories from fat	10.43 Kcal
		% Daily Value*
Total Fat	1.16g	17%
Cholesterol	2.13mg	7%
Sodium	13.34mg	5%
Potassium	294.44mg	59%
Total Carbs	10.28g	32%
Sugars	1.83g	70%
Dietary Fiber	1.33g	50%
Protein	4.97g	94%
Vitamin C	17.2mg	272%
Vitamin A	0.1mg	39%
Iron	2.5mg	133%
Calcium	41mg	39%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

< 200 kcals

Weightwatchers Points

13.7

Points
17

PointsPlus

Good Points

low fat,
saturated fat free,
very low sodium,
low cholesterol

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