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Garnalen in tomatensaus met Griekse yoghurt-komkommersalade met dille

Garnalen in tomatensaus met Griekse yoghurt-komkommersalade met dille
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Voedingswaarden

Per portie van 430 g

% Dagelijkse waarde gebaseerd op een dieet van 2000 kcal

Calorieën 500 kcal
25% DV
Totaal vet 35.0g
54% DV
Enkelvoudig onverzadigde vetten18.0g
Meervoudig onverzadigde vetten3.5g
Verzadigde vetten11.0g
Transvet0.2g
Totale koolhydraten 20.0g
7% DV
Vezels2.0g
Zetmeel9.0g
Suikers9.0g
Eiwit 24.0g
48% DV
Dierlijke eiwitten24.0g

Over

Een kleine maaltijd om te delen met romige tzatziki en garnalen in tomatensaus. Relatief vetrijk door yoghurt en olijfolie, met een matige hoeveelheid eiwit uit garnalen en yoghurt en weinig tot matig koolhydraten.

Ingrediënten

Vitaminen & mineralen

Vitaminen

VoedingsstofHoeveelheidDV%Halfwaardetijd
Biotine (B7)8.0mcg27%
Choline95.0mg17%
Folaat (B9)38.0mcg10%
Niacine (B3)2.4mg15%
Pantotheenzuur (B5)1.1mg22%
Riboflavine (B2)0.6mg42%
Thiamine (B1)0.1mg10%
Vitamine A180.0mcg20%
Vitamine B122.1mcg88%
Vitamine B60.2mg13%
Vitamine C12.0mg13%
Vitamine D1.2mcg6%
Vitamine E2.8mg19%
Vitamine K22.0mcg18%

Mineralen

VoedingsstofHoeveelheidDV%Halfwaardetijd
Calcium320.0mg32%
Koper180.0mcg20%
IJzer1.8mg10%
Magnesium42.0mg10%
Fosfor340.0mg49%
Kalium620.0mg13%
Selenium42.0mcg76%
Natrium1180.0mg51%
Zink2.3mg21%

Garnalen in tomatensaus met Griekse yoghurt-komkommer-dillesalade

Een mediterraan garnalengerecht geserveerd met een frisse Griekse yoghurt-komkommer-dillesalade. De saus van tomaat, knoflook en paprika past goed bij het romige, kruidige yoghurtmengsel.

Ingrediënten


Totaalgewicht: 430 g

  • Garnalen, 160 g

  • Tomatensaus, 90 g

  • Griekse yoghurt, 80 g

  • Komkommer, 50 g

  • Olijfolie, 20 g

  • Dille, 8 g

  • Knoflook, 8 g

  • Zout, 8 g

  • Zwarte peper, 3 g

  • Paprikapoeder, 3 g


    • Instructies


  • 1. Meng de Griekse yoghurt, komkommer, dille, knoflook, zout en zwarte peper in een kom tot een komkommer-yoghurtsalade.

  • 2. Verhit de olijfolie in een pan op middelhoog vuur.

  • 3. Voeg de garnalen toe en bak ze 2 tot 3 minuten per kant, tot ze net gaar zijn.

  • 4. Roer de tomatensaus, het paprikapoeder en een beetje zout en peper erdoor. Laat 2 tot 4 minuten zachtjes koken.

  • 5. Serveer de garnalen in tomatensaus met de komkommer-dilleyoghurt ernaast.


    • Bereidingstijd


    10 minuten

    Kooktijd


    8 minuten

    Handige tips


  • Gaar de garnalen niet te lang; ze moeten mals en sappig blijven.

  • Zet het yoghurtmengsel kort in de koelkast voor een frissere, verkwikkende bijlage.

  • Pas knoflook en dille aan naar smaak, maar houd de yoghurtsaus in balans en puur van smaak.
    • GlutenvrijMediterraanGebalanceerd
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