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Garnelen in Tomatensauce mit Gurken-Dill-Salat mit griechischem Joghurt

Garnelen in Tomatensauce mit Gurken-Dill-Salat mit griechischem Joghurt
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Nährwertangaben

Pro Portion à 430 g

% Tageswert basierend auf einer Ernährung mit 2000 kcal

Kalorien 500 kcal
25% DV
Fett gesamt 35.0g
54% DV
einfach ungesättigte Fettsäuren18.0g
mehrfach ungesättigte Fettsäuren3.5g
gesättigte Fettsäuren11.0g
Transfettsäuren0.2g
Kohlenhydrate gesamt 20.0g
7% DV
Ballaststoffe2.0g
Stärke9.0g
Zucker9.0g
Protein 24.0g
48% DV
tierisches Eiweiß24.0g

Über

Eine kleine Mahlzeit zum Teilen mit cremigem Tzatziki und Garnelen in Tomatensauce. Durch Joghurt und Olivenöl ist sie relativ fettreich, liefert mit Garnelen und Joghurt moderat Protein und enthält wenig bis mäßig Kohlenhydrate.

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Vitamine & Mineralstoffe

Vitamine

NährstoffMengeNRV%Halbwertszeit
Biotin8.0mcg27%
Cholin95.0mg17%
Folat38.0mcg10%
Niacin2.4mg15%
Pantothensäure1.1mg22%
Riboflavin0.6mg42%
Thiamin0.1mg10%
Vitamin A180.0mcg20%
Vitamin B122.1mcg88%
Vitamin B60.2mg13%
Vitamin C12.0mg13%
Vitamin D1.2mcg6%
Vitamin E2.8mg19%
Vitamin K22.0mcg18%

Mineralstoffe

NährstoffMengeNRV%Halbwertszeit
Calcium320.0mg32%
Kupfer180.0mcg20%
Eisen1.8mg10%
Magnesium42.0mg10%
Phosphor340.0mg49%
Kalium620.0mg13%
Selen42.0mcg76%
Natrium1180.0mg51%
Zink2.3mg21%

Garnelen in Tomatensauce mit Gurken-Dill-Salat mit griechischem Joghurt

Ein Garnelengericht im mediterranen Stil, serviert mit einem kühlen Gurken-Dill-Salat mit griechischem Joghurt. Die Sauce aus Tomate, Knoblauch und Paprika passt gut zu der cremigen, kräuterigen Joghurtmischung.

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Gesamtgewicht: 430 g

  • Garnelen, 160 g

  • Tomatensauce, 90 g

  • Griechischer Joghurt, 80 g

  • Gurke, 50 g

  • Olivenöl, 20 g

  • Dill, 8 g

  • Knoblauch, 8 g

  • Salz, 8 g

  • Schwarzer Pfeffer, 3 g

  • Paprikapulver, 3 g


    • Zubereitung


  • 1. Griechischen Joghurt, Gurke, Dill, Knoblauch, Salz und schwarzen Pfeffer in einer Schüssel vermengen, um den Gurken-Joghurt-Salat zuzubereiten.

  • 2. Das Olivenöl in einer Pfanne bei mittlerer Hitze erhitzen.

  • 3. Die Garnelen hinzufügen und 2 bis 3 Minuten pro Seite garen, bis sie gerade eben durchgegart sind.

  • 4. Tomatensauce, Paprikapulver und etwas Salz und Pfeffer einrühren. 2 bis 4 Minuten köcheln lassen.

  • 5. Die Garnelen in Tomatensauce mit dem Gurken-Dill-Joghurt als Beilage servieren.


    • Vorbereitungszeit


    10 Minuten

    Kochzeit


    8 Minuten

    Hilfreiche Tipps


  • Die Garnelen nicht zu lange garen; sie sollen zart und saftig bleiben.

  • Die Joghurtmischung kurz kühlen, damit die Beilage frischer und erfrischender wird.

  • Knoblauch und Dill nach Geschmack anpassen, aber die Joghurtsauce ausgewogen und klar im Geschmack halten.
    • GlutenfreiMediterranAusgewogen
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