홈 / world / 유럽 / 스웨덴 / 마늘 그릭요거트를 곁들인 망고 아보카도 참치 샐러드

마늘 그릭요거트를 곁들인 망고 아보카도 참치 샐러드

마늘 그릭요거트를 곁들인 망고 아보카도 참치 샐러드
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영양 정보

470g 1회 제공량당

% 일일 기준치는 2000 kcal 식단 기준입니다

칼로리 520 kcal
26% DV
총 지방 28.0g
43% DV
단일불포화지방14.5g
다중불포화지방5.8g
포화지방5.2g
총 탄수화물 28.0g
9% DV
식이섬유9.0g
전분2.0g
당류17.0g
단백질 42.0g
84% DV
동물성 단백질34.0g
식물성 단백질8.0g

소개

망고, 칠리 아보카도, 오이, 민트, 레몬, 참치 조각을 담고 마늘을 섞은 진한 그릭요거트를 곁들인 신선한 샐러드입니다. 470g 1인분 기준 520칼로리이며 단백질 42g, 탄수화물 28g, 지방 28g을 제공합니다.

재료

비타민 & 미네랄

비타민

영양소함량DV%반감기
비오틴6.0mcg20%
콜린125.0mg23%
엽산95.0mcg24%
나이아신18.0mg113%
판토텐산2.1mg42%
비타민 B20.3mg25%
비타민 B10.2mg15%
비타민 A120.0mcg13%
비타민 B123.2mcg133%
비타민 B61.0mg59%
비타민 C28.0mg31%
비타민 D4.5mcg23%
비타민 E4.8mg32%
비타민 K28.0mcg23%

미네랄

영양소함량DV%반감기
칼슘140.0mg14%
크롬4.0mcg11%
구리0.3mcg0%
요오드28.0mcg19%
철2.1mg12%
마그네슘85.0mg20%
망간0.4mg18%
몰리브덴12.0mcg27%
인360.0mg51%
칼륨980.0mg21%
셀레늄78.0mcg142%
나트륨180.0mg8%
아연1.8mg16%

마늘 그릭 요거트를 곁들인 망고 아보카도 참치 샐러드

재료


  • 신선한 참치 필레 140 g

  • 망고 90 g

  • 아보카도 80 g

  • 오이 70 g

  • 민트 5 g

  • 레몬즙 15 g

  • 칠리 3 g

  • 그릭 요거트 60 g

  • 마늘 7 g


    • 만드는 법


  • 1. 망고, 아보카도, 오이를 잘게 다집니다.

  • 2. 민트와 칠리를 아주 곱게 다집니다.

  • 3. 그릭 요거트에 마늘과 레몬즙을 섞어 드레싱을 만듭니다.

  • 4. 참치 필레를 한입 크기로 자릅니다.

  • 5. 볼에 참치, 망고, 아보카도, 오이, 민트, 칠리를 넣고 섞습니다.

  • 6. 마늘 그릭 요거트 드레싱을 넣고 재료에 고루 묻도록 부드럽게 버무립니다.

  • 7. 차갑게 또는 실온에서 제공합니다.


    • 요리


    이 요리는 열대 과일, 아보카도, 마늘 요거트 드레싱을 곁들인 참치 샐러드입니다.
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