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Greek Tzatziki International
Healthy Recipes Vol. 2

Virginia Tsakalian, Dietitian
Elias Sdralis, Surgeon Cooking Instructions
Obesity & Metabolic Disorders Surgery Department Grate the cucumber into a bowl and remove any big seeds. Place it to a colander with
at European Medical Balkan Center of Thessaloniki, Greece. some salt and leave it for 2-3 minutes. Then squeeze the grated cucumber between your
palms to remove excess water. Place all the ingredients except the cucumber in a big
bowl and stir. Finally add the cucumber, taste and add salt if necessary.
Enjoy half of it as dinner with some fresh salad and couple of crisps!

Nutritional Facts
Per Serving (half of the bowl)
● Calories (Kcals) 230
● Proteins (g) 21,8
● Carbohydrate (g) 11,42
of which sugars (g) 8,11
● Fat (g) 11,08
● Iron (mg) 1,89
● Calcium (mg) 78,5
● Fibre (g) 1,45

Nutritional Analysis:

Total
weight Protein Fat Carb. Sugars Iron Calcium Fibre
Ingredients Kcal
used (g) (g) (g) (g) (mg) (mg) (g)
(g)
Preparation Ingredients for a bowl Yogurt 400 282 40.53 7.93 12.33 12.33 0 0 0

Time: 16 minutes ● 400gr greek plain strained low fat yogurt Olive oil 14 119 0 13.5 0 0 0.08 0 0
● 1 tablespoon of extra virgin olive oil Vinegar 30 5 0 0 0.01 0.01 0.01 2 0
● 2 tablespoons of vinegar Cucumber 280 34 1.65 0.45 6.05 3.86 0.62 39 2
● 1 big (or 2 medium) firm cucumber Garlic 5 4 0.19 0.02 0.99 0.03 0.05 5 0.1
● 1 garlic glove minced or pressed Dill 20 16 1.24 0.27 3.46 0 3.02 111 0.8
● 2 tablespoons of fresh chopped dill
● salt Total 460 43.61 22,17 22,84 16.23 3,78 157 2,9

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