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Tzatziki

Tzatziki
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Informations nutritionnelles

Par portion de 180 g

% Valeur quotidienne basée sur un régime de 2000 kcal

Calories 185 kcal
9% DV
Lipides totaux 13.5g
21% DV
Acides gras mono-insaturés7.2g
Acides gras polyinsaturés1.0g
Acides gras saturés4.6g
Acides gras trans0.1g
Glucides totaux 8.5g
3% DV
Fibres0.7g
Amidon2.0g
Sucres5.8g
Protéines 8.5g
17% DV
Protéines animales8.5g

À propos

Le tzatziki est une sauce onctueuse à base de yaourt et de concombre, relevée d’huile d’olive, d’ail et d’aneth, ici garnie d’une olive noire. Avec 185 calories par portion, elle est relativement riche en lipides grâce à l’huile d’olive et aux produits laitiers, avec un apport modéré en protéines et peu de glucides.

Ingrédients

Vitamines & minéraux

Vitamines

NutrimentQuantitéVQ%Demi-vie
Biotine (B7)5.5mcg18%
Choline24.0mg4%
Folates (B9)18.0mcg5%
Niacine (B3)0.3mg2%
Acide pantothénique (B5)0.7mg14%
Riboflavine (B2)0.3mg25%
Thiamine (B1)0.1mg5%
Vitamine A45.0mcg5%
Vitamine B120.8mcg31%
Vitamine B60.1mg5%
Vitamine C2.8mg3%
Vitamine D0.1mcg1%
Vitamine E1.1mg7%
Vitamine K9.5mcg8%

Minéraux

NutrimentQuantitéVQ%Demi-vie
Calcium185.0mg19%
Cuivre55.0mcg6%
Fer0.5mg3%
Magnésium22.0mg5%
Phosphore165.0mg24%
Potassium255.0mg5%
Sélénium9.5mcg17%
Sodium320.0mg14%
Zinc0.9mg9%

Tzatziki

Une sauce classique grecque au yaourt et au concombre, relevée d’aneth, d’ail et d’huile d’olive. Elle est généralement servie bien fraîche en mezze, en sauce ou en accompagnement de viandes grillées et de légumes.

Ingrédients


  • Yaourt grec 120 g

  • Concombre 35 g

  • Huile d’olive 15 g

  • Olives noires 5 g

  • Ail 2 g

  • Aneth 2 g

  • Sel 1 g

  • Poivre noir 0,5 g


    • Total : 180,5 g

    Instructions


  • 1. Râpez ou coupez finement le concombre en petits dés, puis pressez-le pour en extraire l’excès d’eau.

  • 2. Hachez finement l’ail ainsi que l’aneth et les olives noires.

  • 3. Dans un bol, mélangez le yaourt grec, le concombre, l’ail, l’aneth, l’huile d’olive, le sel et le poivre noir.

  • 4. Remuez jusqu’à obtenir un mélange homogène.

  • 5. Incorporez délicatement les olives noires.

  • 6. Réfrigérez pendant au moins 15 minutes avant de servir.


    • Temps de préparation


    15 minutes

    Temps de cuisson


    0 minute

    Conseils utiles


  • Bien presser le concombre évite d’obtenir une sauce trop liquide.

  • Réfrigérez avant de servir pour une saveur optimale.

  • Servez avec du pain pita, des viandes grillées ou des légumes.
    • VégétarienSans glutenMéditerranéenÉquilibré
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