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ザジキ

ザジキ
記録者: @okkai | 1人のユーザーがこの食品を気に入りました | 0人のユーザーがこの食品を保存しました

栄養成分表示

180gあたり

% Daily Value based on a 2000 kcal diet

カロリー 185 kcal
9% DV
脂質 13.5g
21% DV
一価不飽和脂肪7.2g
多価不飽和脂肪1.0g
飽和脂肪4.6g
トランス脂肪0.1g
炭水化物 8.5g
3% DV
食物繊維0.7g
でん粉2.0g
糖類5.8g
たんぱく質 8.5g
17% DV
動物性たんぱく質8.5g

概要

ザジキは、ギリシャヨーグルトをベースにきゅうりやにんにく、ディルを合わせたクリーミーなディップです。オリーブオイルとブラックオリーブを添えることが多く、1食185kcal。乳製品とオリーブオイル由来の脂質がやや多めで、たんぱく質は適度、炭水化物は控えめです。

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5.5mcg18%
コリン24.0mg4%
葉酸18.0mcg5%
ナイアシン0.3mg2%
パントテン酸0.7mg14%
ビタミンB20.3mg25%
ビタミンB10.1mg5%
ビタミンA45.0mcg5%
ビタミンB120.8mcg31%
ビタミンB60.1mg5%
ビタミンC2.8mg3%
ビタミンD0.1mcg1%
ビタミンE1.1mg7%
ビタミンK9.5mcg8%

ミネラル

栄養素量DV%半減期
カルシウム185.0mg19%
銅55.0mcg6%
鉄0.5mg3%
マグネシウム22.0mg5%
リン165.0mg24%
カリウム255.0mg5%
セレン9.5mcg17%
ナトリウム320.0mg14%
亜鉛0.9mg9%

ザジキ

ギリシャの定番ヨーグルトときゅうりのディップ。ディル、にんにく、オリーブオイルでさわやかに仕上げます。通常は冷やして、メゼ、ソース、またはグリルした肉や野菜の付け合わせとして提供されます。

材料


  • ギリシャヨーグルト 120 g

  • きゅうり 35 g

  • オリーブオイル 15 g

  • ブラックオリーブ 5 g

  • にんにく 2 g

  • ディル 2 g

  • 塩 1 g

  • 黒こしょう 0.5 g


    • 合計: 180.5 g

    作り方


  • 1. きゅうりをすりおろすか細かく角切りにし、余分な水分をしっかり絞ります。

  • 2. にんにくをみじん切りにし、ディルとブラックオリーブを刻みます。

  • 3. ボウルにギリシャヨーグルト、きゅうり、にんにく、ディル、オリーブオイル、塩、黒こしょうを入れて混ぜ合わせます。

  • 4. 全体がよくなじむまで混ぜます。

  • 5. ブラックオリーブをさっくり混ぜ込みます。

  • 6. 食べる前に少なくとも15分冷やします。


    • 下ごしらえ時間


    15分

    調理時間


    0分

    役立つヒント


  • きゅうりをしっかり絞ると、水っぽいディップになるのを防げます。

  • 最もおいしく仕上げるため、食べる前に冷やしてください。

  • ピタ、グリルした肉、または野菜と一緒にどうぞ。
    • ベジタリアングルテンフリー地中海式バランス
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