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Zucchini and Tomato with Mustard


2 medium zucchini
2 medium tomatoes 
1 small Vidalia onion or other sweet onion 
3 tablespoons dry mustard
1/4 teaspoon fresh thyme 
2 tablespoons plain yogurt 
1-1/2 tablespoons Champagne vinegar 
4 tablespoons extra virgin olive oil
1/4 cup water 
Black pepper, freshly ground. 
Non-stick cooking spray


  1. Remove the skin from the zucchini. Remove the seeds and then cut them into cubes. Place it in a medium-size bowl. 

  2. Dice the onion into a medium-size. Mix it into the zucchini.

  3. Place a medium-size sauté pan over medium heat. Spray it with cooking spray. Add the zucchini-onion mixture into the pan. Sauté 3 to 4 minutes. 

  4. Add water to pan. Simmer for an additional 4 minutes. Make sure that the zucchini does not become soft or mushy.

  5. Drain off the water. Transfer to bowl. Let it sit for 5 to 10 minutes.

  6. Peal and cut the tomatoes into 4 pieces. Remove the seeds. Chop the tomato into pieces of size about twice as large as the zucchini cubes.

  7. In a medium bowl, combine the olive oil, vinegar, mustard, yogurt thyme and pepper. Emulsify by beating with a whisk.

  8. Add tomato (from step 6) to the zucchini mixture (step 5). Toss with the mustard dressing (step 7). Serve immediately.


Makes 4 servings.

Nutrition Information (Per serving)

Calories: 100 
Fat: 5 grams 
Calories from fat: 45 percent 
Carbohydrates: 9 grams 
Protein: 3 grams 
Fiber: 2 grams 
Cholesterol: Less than one milligram 
Sodium: 190 milligrams.

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