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マンゴーとアボカドのツナサラダ ガーリックギリシャヨーグルト添え

マンゴーとアボカドのツナサラダ ガーリックギリシャヨーグルト添え
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栄養成分表示

470gあたり

% Daily Value based on a 2000 kcal diet

カロリー 520 kcal
26% DV
脂質 28.0g
43% DV
一価不飽和脂肪14.5g
多価不飽和脂肪5.8g
飽和脂肪5.2g
炭水化物 28.0g
9% DV
食物繊維9.0g
でん粉2.0g
糖類17.0g
たんぱく質 42.0g
84% DV
動物性たんぱく質34.0g
植物性たんぱく質8.0g

概要

マンゴー、チリを効かせたアボカド、きゅうり、ミント、レモン、ツナを合わせたフレッシュなサラダに、にんにくを混ぜた濃厚なギリシャヨーグルトを添えた一皿です。

材料

ビタミン＆ミネラル

ビタミン

栄養素量DV%半減期
ビオチン6.0mcg20%
コリン125.0mg23%
葉酸95.0mcg24%
ナイアシン18.0mg113%
パントテン酸2.1mg42%
ビタミンB20.3mg25%
ビタミンB10.2mg15%
ビタミンA120.0mcg13%
ビタミンB123.2mcg133%
ビタミンB61.0mg59%
ビタミンC28.0mg31%
ビタミンD4.5mcg23%
ビタミンE4.8mg32%
ビタミンK28.0mcg23%

ミネラル

栄養素量DV%半減期
カルシウム140.0mg14%
クロム4.0mcg11%
銅0.3mcg0%
ヨウ素28.0mcg19%
鉄2.1mg12%
マグネシウム85.0mg20%
マンガン0.4mg18%
モリブデン12.0mcg27%
リン360.0mg51%
カリウム980.0mg21%
セレン78.0mcg142%
ナトリウム180.0mg8%
亜鉛1.8mg16%

ガーリック・ギリシャヨーグルトのマンゴー・アボカド・ツナサラダ

材料


  • 生のまぐろの切り身 140 g

  • マンゴー 90 g

  • アボカド 80 g

  • きゅうり 70 g

  • ミント 5 g

  • レモン汁 15 g

  • 唐辛子 3 g

  • ギリシャヨーグルト 60 g

  • にんにく 7 g


    • 作り方


  • 1. マンゴー、アボカド、きゅうりを細かく刻みます。

  • 2. ミントと唐辛子をとても細かく刻みます。

  • 3. ギリシャヨーグルトににんにくとレモン汁を混ぜ、ドレッシングを作ります。

  • 4. まぐろの切り身をひと口大に切ります。

  • 5. ボウルにまぐろ、マンゴー、アボカド、きゅうり、ミント、唐辛子を入れて合わせます。

  • 6. ガーリック・ギリシャヨーグルトドレッシングを加え、やさしく和えて全体にからめます。

  • 7. 冷やして、または常温で提供します。


    • 料理


    これは、トロピカルフルーツ、アボカド、ガーリックヨーグルトドレッシングを合わせたツナサラダです。
    グルテンフリーバランス地中海式
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