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Udang Saus Tomat dengan Salad Mentimun Greek Yogurt dan Dill

Udang Saus Tomat dengan Salad Mentimun Greek Yogurt dan Dill
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Fakta Nutrisi

Per sajian 430g

% Nilai Harian berdasarkan diet 2000 kkal

Kalori 500 kcal
25% DV
Total Lemak 35.0g
54% DV
Lemak Tak Jenuh Tunggal18.0g
Lemak Tak Jenuh Ganda3.5g
Lemak Jenuh11.0g
Lemak Trans0.2g
Total Karbohidrat 20.0g
7% DV
Serat2.0g
Pati9.0g
Gula9.0g
Protein 24.0g
48% DV
Protein Hewani24.0g

Tentang

Porsi kecil untuk berbagi berisi tzatziki yang creamy dan udang dalam saus tomat. Hidangan ini relatif tinggi lemak dari yogurt dan minyak zaitun, dengan protein sedang dari udang dan yogurt serta karbohidrat rendah hingga sedang.

Bahan-bahan

Vitamin & Mineral

Vitamin

NutrisiJumlah%AKGWaktu paruh
Biotin8.0mcg27%
Kolin95.0mg17%
Folat38.0mcg10%
Niasin2.4mg15%
Asam Pantotenat1.1mg22%
Vitamin B20.6mg42%
Vitamin B10.1mg10%
Vitamin A180.0mcg20%
Vitamin B122.1mcg88%
Vitamin B60.2mg13%
Vitamin C12.0mg13%
Vitamin D1.2mcg6%
Vitamin E2.8mg19%
Vitamin K22.0mcg18%

Mineral

NutrisiJumlah%AKGWaktu paruh
Kalsium320.0mg32%
Tembaga180.0mcg20%
Zat Besi1.8mg10%
Magnesium42.0mg10%
Fosfor340.0mg49%
Kalium620.0mg13%
Selenium42.0mcg76%
Natrium1180.0mg51%
Seng2.3mg21%

Udang dalam Saus Tomat dengan Salad Mentimun Dill Yogurt Yunani

Hidangan udang gaya Mediterania yang disajikan dengan salad mentimun dill Greek yogurt yang sejuk. Saus tomat, bawang putih, dan paprika sangat cocok dipadukan dengan campuran yogurt yang lembut dan kaya herba.

Bahan-bahan


Total berat: 430 g

  • Udang, 160 g

  • Saus tomat, 90 g

  • Greek yogurt, 80 g

  • Mentimun, 50 g

  • Minyak zaitun, 20 g

  • Dill, 8 g

  • Bawang putih, 8 g

  • Garam, 8 g

  • Lada hitam, 3 g

  • Paprika, 3 g


    • Instruksi


  • 1. Campurkan Greek yogurt, mentimun, dill, bawang putih, garam, dan lada hitam dalam mangkuk untuk membuat salad yogurt mentimun.

  • 2. Panaskan minyak zaitun dalam wajan di atas api sedang.

  • 3. Tambahkan udang dan masak selama 2 hingga 3 menit per sisi sampai baru matang.

  • 4. Aduk saus tomat, paprika, dan sedikit garam serta lada. Didihkan perlahan selama 2 hingga 4 menit.

  • 5. Sajikan udang dalam saus tomat dengan yogurt mentimun dill di sampingnya.


    • Waktu persiapan


    10 menit

    Waktu memasak


    8 menit

    Tips bermanfaat


  • Jangan terlalu lama memasak udang; udang harus tetap empuk dan berair.

  • Dinginkan campuran yogurt sebentar untuk pendamping yang lebih segar dan menyegarkan.

  • Sesuaikan bawang putih dan dill sesuai selera, tetapi jaga saus yogurt tetap seimbang dan bersih rasanya.
    • Bebas glutenMediteraniaSeimbang
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