Tzatziki (Yoghurt, Cucumber, Garlic And Mint Dip)

1. Put the garlic, lemon juice and olive oil in a small bowl and leave to one side.

2. Peel alternate strips of skin from the cucumber (ie. peel a strip, miss a strip) and grate coarsely.

3. Place the cucumber in a sieve and sprinkle with salt.

4. Leave for approximately 30 mins to allow the water to drip away. Squash any remaining juice out of the shredded cucumber.

5. Put the yogurt and mint in a bowl. Mix well.

6. Add the garlic, lemon juice, olive oil and drained cucumber, and season well with black pepper.

7. Mix well and taste for salt before serving.

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Nutrient	Quantity
Total fats	27.0666 g
Protein	0.435 g
Carbohydrates	3.0359 g
Energy	250.975 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.2081 g
Water	17.5921 g
Aspartic acid	0.0293 g
Calcium, Ca	12.045 mg
Lutein + zeaxanthin	3.2475 g
Fiber, total dietary	0.1718 g
Fatty acids, total saturated 22:0	0.0348 g
Carotene, beta	0.4525 g
Niacin	0.0559 mg
Arginine	0.038 g
Riboflavin	0.0089 mg
Tocopherol, beta	0.0297 mg
Fatty acids, total polyunsaturated 15:0	0.0002 g
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0014 g
Fatty acids, total saturated 20:1	0.084 g
Glutamic acid	0.0483 g
Sodium, Na	1.7125 mg
Fatty acids, total saturated 16:1 undifferentiated	0.3388 g
Total lipid (fat)	27.0666 g
Manganese, Mn	0.1021 mg
Fructose	0.1678 g
Proline	0.006 g
Fatty acids, total saturated 16:0	3.0553 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	0.0018 g
Sucrose	0.0656 g
Choline, total	2.2507 mg
Sugars, total	0.4443 g
Serine	0.0114 g
Fatty acids, total saturated 10:0	0.0031 g
Fatty acids, total saturated 18:0	0.5279 g
Vitamin B-6	0.0811 mg
Selenium, Se	0.8672 g
Ash	0.122 g
Fatty acids, total saturated 18:1 undifferentiated	19.2439 g
Pantothenic acid	0.0558 mg
Phenylalanine	0.011 g
Copper, Cu	0.0203 mg
Betaine	0.027 mg
Thiamin	0.0157 mg
Methionine	0.0046 g
Iron, Fe	0.2654 mg
Carbohydrate, by difference	3.0359 g
Phosphorus, P	10.4 mg
Folate, total	3.23 g
Tocopherol, gamma	0.2241 mg
Alanine	0.0079 g
Valine	0.0175 g
Fatty acids, total saturated 18:2 undifferentiated	2.6512 g
Glycine	0.012 g
Glucose (dextrose)	0.151 g
Fatty acids, total saturated 14:0	0.0003 g
Zinc, Zn	0.0772 mg
Isoleucine	0.013 g
Fatty acids, total saturated 12:0	0.0002 g
Fatty acids, total polyunsaturated	2.8593 g
Fatty acids, total saturated 14:1	0.0003 g
Fatty acids, total polyunsaturated 17:1	0.0338 g
Leucine	0.0185 g
Vitamin A, IU	1.455 IU
Folate, DFE	3.23 g
Tryptophan	0.004 g
Vitamin C, total ascorbic acid	7.7738 mg
Phytosterols	59.67 mg
Fatty acids, total polyunsaturated 18:1 c	0.0006 g
Fatty acids, total saturated 20:0	0.1118 g
Tyrosine	0.0049 g
Vitamin K (phylloquinone)	16.356 g
Fatty acids, total saturated	3.7396 g
Histidine	0.0068 g
Fatty acids, total monounsaturated	19.7011 g
Threonine	0.0094 g
Folate, food	3.23 g
Fatty acids, total polyunsaturated 17:0	0.0059 g
Cryptoxanthin, beta	0.61 g
Vitamin E (alpha-tocopherol)	3.9022 mg
Magnesium, Mg	2.415 mg
Lysine	0.0164 g
Potassium, K	40.0375 mg
Cystine	0.0039 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Salt	1 teaspoon	0	0	0
Lemon juice	1 tablespoon	3.355	1.0523	0.0366
Olive oil	2 tablespoons	238.68	0	27
Cucumber	1	0	0	0
Garlic Clove	2	8.94	1.9836	0.03
mint	2 teaspoons	0	0	0
greek yogurt	600	0	0	0