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Udang dalam Sos Tomato dengan Salad Timun Dill Yogurt Greek

Udang dalam Sos Tomato dengan Salad Timun Dill Yogurt Greek
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Fakta Pemakanan

Setiap hidangan 430g

% Nilai Harian berdasarkan diet 2000 kcal

Kalori 500 kcal
25% DV
Jumlah Lemak 35.0g
54% DV
Lemak Mono Tak Tepu18.0g
Lemak Poli Tak Tepu3.5g
Lemak Tepu11.0g
Lemak Trans0.2g
Jumlah Karbohidrat 20.0g
7% DV
Serat2.0g
Kanji9.0g
Jumlah Gula9.0g
Protein 24.0g
48% DV
Protein Haiwan24.0g

Tentang

Hidangan kecil untuk dikongsi yang menggabungkan tzatziki berkrim dan udang dalam sos tomato. Ia agak tinggi lemak daripada yogurt dan minyak zaitun, dengan protein sederhana daripada udang dan yogurt serta karbohidrat rendah hingga sederhana.

Bahan-bahan

Vitamin & Mineral

Vitamin

NutrienJumlahDV%Separuh hayat
Biotin (B7)8.0mcg27%
Kolina95.0mg17%
Folat (B9)38.0mcg10%
Niasin (B3)2.4mg15%
Asid Pantotenik (B5)1.1mg22%
Riboflavin (B2)0.6mg42%
Tiamina (B1)0.1mg10%
Vitamin A180.0mcg20%
Vitamin B122.1mcg88%
Vitamin B60.2mg13%
Vitamin C12.0mg13%
Vitamin D1.2mcg6%
Vitamin E2.8mg19%
Vitamin K22.0mcg18%

Mineral

NutrienJumlahDV%Separuh hayat
Kalsium320.0mg32%
Kuprum180.0mcg20%
Zat Besi1.8mg10%
Magnesium42.0mg10%
Fosforus340.0mg49%
Kalium620.0mg13%
Selenium42.0mcg76%
Natrium1180.0mg51%
Zink2.3mg21%

Udang dalam Sos Tomato dengan Salad Timun Dill Yogurt Greek

Hidangan udang gaya Mediterranean yang dihidangkan dengan salad timun dill yogurt Greek yang sejuk. Sos tomato, bawang putih, dan paprika sangat sesuai dipadankan dengan campuran yogurt berkrim dan berherba.

Ingredients


Jumlah berat: 430 g

  • Udang, 160 g

  • Sos tomato, 90 g

  • Yogurt Greek, 80 g

  • Timun, 50 g

  • Minyak zaitun, 20 g

  • Dill, 8 g

  • Bawang putih, 8 g

  • Garam, 8 g

  • Lada hitam, 3 g

  • Paprika, 3 g


    • Instructions


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

  • 2. Panaskan minyak zaitun dalam kuali dengan api sederhana.

  • 3. Masukkan udang dan masak selama 2 hingga 3 minit pada setiap sisi sehingga baru masak sepenuhnya.

  • 4. Kacau masuk sos tomato, paprika, dan sedikit garam serta lada. Reneh selama 2 hingga 4 minit.

  • 5. Hidangkan udang dalam sos tomato dengan yogurt timun dill di sebelah.


    • Prep time


    10 minit

    Cook time


    8 minit

    Helpful tips


  • Jangan terlebih masak udang; ia perlu kekal lembut dan berjus.

  • Sejukkan campuran yogurt sebentar untuk hidangan sampingan yang lebih segar dan menyegarkan.

  • Laraskan bawang putih dan dill mengikut cita rasa, tetapi pastikan sos yogurt kekal seimbang dan bersih rasanya.
    • Bebas glutenMediterraneanSeimbang
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