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Võioad tomatikastmes kurgi-tilli jogurtiga

Võioad tomatikastmes kurgi-tilli jogurtiga
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Toitumisalane teave

Portsjoni kohta (620 g)

% päevasest väärtusest põhineb 2000 kcal dieedil

Kalorid 520 kcal
26% DV
Rasvad kokku 14.0g
22% DV
monoküllastumata rasvhapped7.1g
polüküllastumata rasvhapped2.1g
küllastunud rasvhapped4.2g
transrasvhapped0.1g
Süsivesikud kokku 79.0g
26% DV
kiudained18.0g
tärklis37.0g
suhkrud24.0g
Valk 20.0g
40% DV
loomne valk6.0g
taimne valk14.0g

Teave

Kaunviljapõhine eine, kus võioad on tomatikastmes ning kõrvale pakutakse jogurti-kurgilisandit ja koolat. See on mõõduka kalorsusega, süsivesiku- ja kiudainerikas, sisaldab mõõdukalt valku ning suhteliselt vähe rasva.

Koostisosad

Vitamiinid ja mineraalid

Vitamiinid

ToitaineKogusPV%Poolestusaeg
biotiin (B7-vitamiin)8.0mcg27%
koliin58.0mg11%
folaat (B9-vitamiin)210.0mcg53%
niatsiin (B3-vitamiin)2.8mg18%
pantoteenhape (B5-vitamiin)1.4mg28%
riboflaviin (B2-vitamiin)0.5mg38%
tiamiin (B1-vitamiin)0.4mg33%
A-vitamiin85.0mcg9%
B12-vitamiin0.9mcg38%
B6-vitamiin0.5mg29%
C-vitamiin18.0mg20%
D-vitamiin0.4mcg2%
E-vitamiin2.1mg14%
K-vitamiin24.0mcg20%

Mineraalid

ToitaineKogusPV%Poolestusaeg
kaltsium260.0mg26%
vask520.0mcg58%
raud6.2mg34%
magneesium105.0mg25%
fosfor310.0mg44%
kaalium1180.0mg25%
seleen14.0mcg25%
naatrium980.0mg43%
tsink2.6mg24%

Võioad tomatikastmes kurgi-tilli-jogurtiga

Toekas oahautis, mida serveeritakse jaheda jogurti-kurgi-tilli kattega. Cola ei ole siin tavapärane toiduvalmistamise koostisosa, seega meenutab see tõenäoliselt lihtsat võioahautist värske jogurtikõrvasega.

Koostisosad kokku 620 g
  • Võioad 250 g

  • Tomatikaste 140 g

  • Sibul 60 g

  • Küüslauk 10 g

  • Oliiviõli 15 g

  • Jogurt 90 g

  • Kurk 40 g

  • Till 5 g

  • Cola 0 g

  • Sool 5 g

  • Must pipar 3 g

  • Kuivatatud ürdid 2 g


    • Valmistamine
  • 1. Haki sibul ja küüslauk peeneks. Tükelda kurk kuubikuteks ja haki till.

  • 2. Kuumuta oliiviõli pannil keskmisel kuumusel. Lisa sibul ja küpseta, kuni see on pehmenenud, umbes 5 minutit.

  • 3. Lisa küüslauk, kuivatatud ürdid, sool ja must pipar. Küpseta 1 minut.

  • 4. Sega hulka tomatikaste ja võioad. Hauta tasasel tulel 8 kuni 10 minutit, kuni kõik on läbi kuumenenud ja kaste veidi paksenenud.

  • 5. Sega väikeses kausis jogurt kurgi ja tilliga.

  • 6. Serveeri võioad kuumalt, jogurtisegu peal või kõrval.


    • Ettevalmistusaeg
    10 minutit

    Küpsetusaeg
    15 minutit

    Kasulikud nõuanded
  • Kui tomatikaste on väga paks, lisa hautamise ajal sorts vett.

  • Värskema kontrasti saamiseks jahuta jogurtikate enne serveerimist.

  • Cola ei ole selle roa jaoks vajalik ja seda on kõige parem ignoreerida, välja arvatud juhul, kui see oli mõeldud joogiks.
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