Your Recipe

Zucchini Cucumber Salad

Zutat  Menge  Kalorien 
Zitrone 58g 17kcal
Rucola 40g 10kcal
Gurke 301g 48kcal
Zucchini 196g 41kcal
Speisesalz 3g 0kcal
Olivenöl 28g 248kcal
Basilikum frisch 2.51g 1kcal
Schwarzer Pfeffer 0.575g 1kcal
Kirschtomaten, roh 149g 27kcal
Senf, zubereitet, gelb 4.98g 3kcal

Recipe Instructions:

Ingredients
1 medium zucchini
1 medium cucumber
2 cups arugula
1 cup cherry tomatoes halved
1 juice of lemon
2 tablespoons extra virgin olive oil
2 tablespoons fresh basil minced
1 teaspoon dijon
1/2 teaspoon salt
1/4 teaspoon pepper
Instructions
In the bottom of a medium bowl, whisk together the lemon basil vinaigrette: lemon juice through pepper.
Trim both ends of the zucchini and use a vegetable peeler to create long, wide ribbons. I find that it's easiest to place the zucchini flat on a cutting board and peel the vegetable horizontally.
Repeat the same process with a cucumber and place both the zucchini and cucumber ribbons in the bowl on top of the vinaigrette.
Add arugula and cherry tomatoes to the bowl and toss well until vegetables are evenly coated with the vinaigrette. Check for seasoning and adjust accordingly.

Nährwertangaben 
Portionsgröße  196 g | ml
Menge pro Portion  99
414
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 7.5g 10%
Gesättigte Fettsäuren  1g 5%
Natrium 312mg 14%
Gesamte Kohlenhydrate  7.6g 3%
Ballaststoffe  2g 7%
Zucker  2.8g
Protein  2.7g 5%
Vitamin D 0mcg 0%
Kalzium 49mg 4%
Eisen  1mg 6%
Kalium 487mg 10%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
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Vitamin
Nährstoff Menge  DV
Vitamin A 45.46 mcg 5%
Thiamin [B1] 0.067 mg 6%
Riboflavin [B2] 0.063 mg 5%
Niacin [B3] 0.7 mg 4%
Pantothensäure [B5] 0.486 mg 10%
Vitamin B6 0.151 mg 9%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 32.488 mcg 0%
Vitamin C 33.221 mg 37%
Vitamin D 0 mcg 0%
Vitamin E 1.307 mg 9%
Vitamin K 33.213 mcg 28%
Betain 0.072 mg 0%
Cholin 9.668 mg 2%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  7.6 g 3%
Sugars 2.8 g 6%
Ballaststoffe  2 g 7%
Carbohydrate 6.1 g 0%
Netto-Kohlenhydrate 4.8g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.101 g 0%
Arginin 0.102 g 0%
Asparaginsäure 0.253 g 0%
Cystein 0.022 g 0%
Glutaminsäure 0.463 g 0%
Glycin 0.08 g 0%
Histidin 0.044 g 0%
Isoleucin 0.074 g 0%
Leucin 0.115 g 0%
Lysin 0.11 g 0%
Methionin 0.027 g 0%
Phenylalanin 0.075 g 0%
Prolin 0.066 g 0%
Serin 0.083 g 0%
Threonin 0.06 g 0%
Tryptophan 0.018 g 0%
Tyrosin 0.052 g 0%
Valin 0.087 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 48.61 mg 4%
Kupfer 0.12 mg 13%
Fluorid 1.92 mcg 0%
Eisen  1.03 mg 6%
Magnesium 37.16 mg 9%
Mangan 0.27 mg 12%
Phosphor 82.01 mg 7%
Kalium 486.5 mg 10%
Selen 0.89 mcg 2%
Natrium 312.45 mg 14%
Zink 0.69 mg 6%
andere
Nährstoff Menge  DV
Wasser 176.012 g 0%
Asche 1.937 g 0%