Stir-Fried Vegetableswith Cucumber Yogurt Sauce

Name: Stir-Fried Vegetables
Total time: 45 min
Yield: 2
Cuisine: Greek, Mediterranean
Ingredients: 0.5 Cucumbers (about 250 grams); Salt; 1 Garlic clove; 0.5 Lemons; 5 ounces Yogurt (low-fat); 2 tablespoons Olive oil; Red pepper flakes; Pepper; 2 green Zucchini (about 500 grams); 1 red Bell pepper (about 200 grams); 1 yellow Bell pepper (about 200 grams); 2 Carrots (about 200 grams); 1 Onion; 9 ounces Napa cabbage; 1 tablespoon Gyros spice (or Greek spice mix)

Stir-Fried Vegetables - Stir-Fried Vegetables - Harmonious blend of Greek flavors and an Asian cooking technique — Stir-Fried Vegetables - Harmonious blend of Greek flavors and an Asian cooking technique

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Calories:	269 kcal
Difficulty:	easy
Preparation:	35 min
Ready in:	45 min

Low-sugar

Vegetarian

Vitamin-rich

Mineral-rich

Nutrition

1 serving contains (Percentage of daily recommendation)

Calories	269 kcal	(13%)
Protein	12 g	(24%)
Fat	12 g	(15%)
Carbohydrates	23 g	(9%)
Added Sugar	0 g	(0%)
Roughage	17 g	(57%)
Vitamin A	2 µg	(0%)
Vitamin D	0 µg	(0%)
Vitamin E	9.1 mg	(76%)
Vitamin B1	0.3 mg	(27%)
Vitamin B2	0.5 mg	(36%)
Niacin	4.9 mg	(31%)
Vitamin B6	0.8 mg	(57%)
Folate	177 µg	(89%)
Pantothenic Acid	1.4 mg	(23%)
Biotin	17.2 µg	(34%)
Vitamin B12	0.4 µg	(16%)
Vitamin C	208 mg	(260%)
Potassium	1242 mg	(62%)
Calcium	323 mg	(40%)
Magnesium	122 mg	(33%)
Iron	8.1 mg	(58%)
Iodine	34 µg	(23%)
Zinc	2.3 mg	(23%)
Saturates	2 g
Uric Acid	179 g
Cholesterol	1 mg

Recipe development: EAT SMARTER

Ingredients

For servings

½	Cucumber (about 250 grams)
	Salt
1	Garlic clove
½	Lemons
5 ounces	Yogurt (low-fat)
2 tablespoons	Olive oil
	Red pepper flakes
	Pepper
2	green Zucchini (about 500 grams)
1	red Bell pepper (about 200 grams)
1	yellow Bell pepper (about 200 grams)
2	Carrots (about 200 grams)
1	Onion
9 ounces	Napa cabbage
1 tablespoon	Gyros spice (or Greek spice mix)

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Stir-fried Vegetables

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20 min.

Kitchen Utensils

1 Bowl, 1 Wok, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Wooden spoon, 1 Peeler, 1 Box grater, 1 Sieve, 1 Citrus juicer

Directions

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1 Peel cucumber and halve lengthwise. Remove seeds and grate the cucumber using a box grater.

2 Place the grated cucumber in a sieve and mix with a little salt. Let drain for 15 minutes.

3 Meanwhile, peel the garlic and chop finely. Squeeze about 2 tablespoons of juice from the lemon. Mix together yogurt, garlic, 1 tablespoon olive oil and 1 tablespoon lemon juice and season with red pepper flakes. Add the grated cucumber and mix well. Season with salt and pepper.

4 Rinse and dry zucchini and bell peppers. Halve peppers and Remove ribs and seeds. Peel the carrots and onion. Rinse and dry the cabbage. Cut all the vegetables in thin strips.

5 Heat the remaining olive oil in a wok or non-stick skillet. Stir-fry the carrots and bell peppers for 2-3 minutes. Add the cabbage and zucchini and stir-fry for 1-2 minutes.

6 Add onion and stir-fry for 1 minute. Add the spice blen and stir-fry briefly. Add remaining lemon juice and season with salt and pepper. Serve with cucumber-yogurt sauce.

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