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Salad of Yogurt and Courgettes Recipe

Salad of Yogurt and Courgettes Recipe

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Ingredients:

Serving

2 medium sized courgettes
1 medium onion
12 fl oz plain yogurt
3 tbsp vegetable oil
3/4 tsp salt
1 tsp black mustard seeds
1/16 tsp black pepper
1/16 tsp cayenne pepper

Directions:

Trim courgettes and grate coarsely. Put them in a bowl and sprinkle with 1/2 tsp salt. toss to mix and set aside for half an hour. Drain the courgette and press out as much liquid as you can. Separate the shreds so you do not have lumps.
Peel the onion, cut in half lengthwise, then cut into fine, half-moon shaped slices.
Put the yogurt in a bowl. Beat it lightly with a fork or whisk until it is smooth and creamy.
Heat the oil in an 8inch frying pan over a medium heat. When hot, put in the mustard seeds. As soon as the mustard seeds start to pop (just a few seconds), put in the onion. Stir and fry it for about 2 mins or until the slices are translucent.
Add the courgette. Stir and fry for another 2 minutes. turn off the heat and let the courgette cool slightly. When cooled, fold it into the yogurt. Add the remaining 1/4 tsp salt, pepper and cayenne.
If you wish to eat the dish cold, cover and refrigerate it. If you wish to eat it warm, put the mixture in a double boiler over a low heat. Then stir in one direction until warm - do not allow to boil.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	157.73 Kcal (660 kJ)
Calories from fat	118.3 Kcal
		% Daily Value*
Total Fat	13.14g	20%
Cholesterol	11.95mg	4%
Sodium	479.51mg	20%
Potassium	187.46mg	4%
Total Carbs	7.25g	2%
Sugars	5.74g	23%
Dietary Fiber	0.63g	3%
Protein	3.17g	6%
Vitamin C	2.9mg	5%
Iron	0.1mg	0%
Calcium	119.4mg	12%

Amount Per 100 g
Calories	120.09 Kcal (503 kJ)
Calories from fat	90.07 Kcal
		% Daily Value*
Total Fat	10.01g	20%
Cholesterol	9.1mg	4%
Sodium	365.09mg	20%
Potassium	142.73mg	4%
Total Carbs	5.52g	2%
Sugars	4.37g	23%
Dietary Fiber	0.48g	3%
Protein	2.41g	6%
Vitamin C	2.2mg	5%
Calcium	90.9mg	12%

* 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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