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Mango-avokado-tonynslaai met knoffel Griekse jogurt

Mango-avokado-tonynslaai met knoffel Griekse jogurt
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Voedingsfeite

Per porsie van 470 g

% Daaglikse Waarde gebaseer op 'n 2000 kcal-dieet

Kalorieë 520 kcal
26% DV
Totale vet 28.0g
43% DV
Mono-onversadigde vet14.5g
Poli-onversadigde vet5.8g
Versadigde vet5.2g
Totale koolhidrate 28.0g
9% DV
Vesel9.0g
Stysel2.0g
Suikers17.0g
Proteïen 42.0g
84% DV
Dierlike proteïen34.0g
Plantaardige proteïen8.0g

Oor

’n Vars slaai van mango, brandrissie-avokado, komkommer, kruisement, suurlemoen en stukke tuna, bedien met dik Griekse jogurt gemeng met knoffel.

Bestanddele

Vitamiene & Minerale

Vitamiene

VoedingstofHoeveelheidDV%Halfleeftyd
Biotien (B7)6.0mcg20%
Cholien125.0mg23%
Folaat (B9)95.0mcg24%
Niasien (B3)18.0mg113%
Pantoteensuur (B5)2.1mg42%
Riboflavien (B2)0.3mg25%
Tiamien (B1)0.2mg15%
Vitamien A120.0mcg13%
Vitamien B123.2mcg133%
Vitamien B61.0mg59%
Vitamien C28.0mg31%
Vitamien D4.5mcg23%
Vitamien E4.8mg32%
Vitamien K28.0mcg23%

Minerale

VoedingstofHoeveelheidDV%Halfleeftyd
Kalsium140.0mg14%
Chroom4.0mcg11%
Koper0.3mcg0%
Jodium28.0mcg19%
Yster2.1mg12%
Magnesium85.0mg20%
Mangaan0.4mg18%
Molibdeen12.0mcg27%
Fosfor360.0mg51%
Kalium980.0mg21%
Selenium78.0mcg142%
Natrium180.0mg8%
Sink1.8mg16%

Mango-, avokado- en tunaslaai met knoffel-Griekse jogurt

Bestanddele


  • Vars tuna-filet 140 g

  • Mango 90 g

  • Avokado 80 g

  • Komkommer 70 g

  • Ment 5 g

  • Suurlemoensap 15 g

  • Rissie 3 g

  • Griekse jogurt 60 g

  • Knoffel 7 g


    • Metode


  • 1. Kap die mango, avokado en komkommer fyn.

  • 2. Kap die ment en rissie baie fyn.

  • 3. Meng die Griekse jogurt met die knoffel en suurlemoensap om die slaaisous te maak.

  • 4. Sny die tuna-filet in happiegrootte stukke.

  • 5. Meng die tuna, mango, avokado, komkommer, ment en rissie in 'n bak.

  • 6. Voeg die knoffel-Griekse jogurtslaaisous by en meng liggies om alles te bedek.

  • 7. Bedien verkoel of by kamertemperatuur.


    • Gereg


    Dit is 'n tunaslaai met tropiese vrugte, avokado en 'n knoffel-jogurtslaaisous.
    GlutenvryGebalanseerdMediterreens
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