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Kozice v paradižnikovi omaki s kumarično-koprovo solato z grškim jogurtom

Kozice v paradižnikovi omaki s kumarično-koprovo solato z grškim jogurtom
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Hranilne vrednosti

Na porcijo 430 g

% dnevne vrednosti na podlagi prehrane z 2000 kcal

Kalorije 500 kcal
25% DV
Skupne maščobe 35.0g
54% DV
Enkrat nenasičene maščobe18.0g
Večkrat nenasičene maščobe3.5g
Nasičene maščobe11.0g
Trans maščobe0.2g
Skupni ogljikovi hidrati 20.0g
7% DV
Prehranske vlaknine2.0g
Škrob9.0g
Sladkorji9.0g
Beljakovine 24.0g
48% DV
Živalske beljakovine24.0g

O tem

Manjši obrok za deljenje združuje kremast tzatziki in kozice v paradižnikovi omaki. Vsebuje več maščob zaradi jogurta in olivnega olja, zmerno količino beljakovin iz kozic in jogurta ter malo do zmerno količino ogljikovih hidratov.

Sestavine

Vitamini in minerali

Vitamini

HraniloKoličinaDV%Razpolovna doba
Biotin8.0mcg27%
Holin95.0mg17%
Folna kislina38.0mcg10%
Niacin2.4mg15%
Pantotenska kislina1.1mg22%
Riboflavin0.6mg42%
Tiamin0.1mg10%
Vitamin A180.0mcg20%
Vitamin B122.1mcg88%
Vitamin B60.2mg13%
Vitamin C12.0mg13%
Vitamin D1.2mcg6%
Vitamin E2.8mg19%
Vitamin K22.0mcg18%

Minerali

HraniloKoličinaDV%Razpolovna doba
Kalcij320.0mg32%
Baker180.0mcg20%
Železo1.8mg10%
Magnezij42.0mg10%
Fosfor340.0mg49%
Kalij620.0mg13%
Selen42.0mcg76%
Natrij1180.0mg51%
Cink2.3mg21%

Kozice v paradižnikovi omaki s solato iz grškega jogurta, kumare in kopra

Mediteransko navdihnjena jed s kozicami, postrežena s hladno solato iz grškega jogurta, kumare in kopra. Omaka iz paradižnika, česna in paprike se odlično ujema s kremasto, zeliščno jogurtovo mešanico.

Sestavine


Skupna teža: 430 g

  • Kozice, 160 g

  • Paradižnikova omaka, 90 g

  • Grški jogurt, 80 g

  • Kumara, 50 g

  • Oljčno olje, 20 g

  • Koper, 8 g

  • Česen, 8 g

  • Sol, 8 g

  • Črni poper, 3 g

  • Paprika, 3 g


    • Navodila


  • 1. V skledi zmešajte grški jogurt, kumaro, koper, česen, sol in črni poper, da pripravite jogurtovo kumarično solato.

  • 2. V ponvi na srednji temperaturi segrejte oljčno olje.

  • 3. Dodajte kozice in jih pecite 2 do 3 minute na vsaki strani, dokler niso ravno prav kuhane.

  • 4. Vmešajte paradižnikovo omako, papriko ter malo soli in popra. Na rahlem ognju kuhajte 2 do 4 minute.

  • 5. Kozice v paradižnikovi omaki postrezite z jogurtom s kumaro in koprom ob strani.


    • Čas priprave


    10 minut

    Čas kuhanja


    8 minut

    Koristni nasveti


  • Kozic ne prekuhajte; ostati morajo mehke in sočne.

  • Jogurtovo mešanico na kratko ohladite za bolj svežo in osvežilno prilogo.

  • Količino česna in kopra prilagodite okusu, vendar naj jogurtova omaka ostane uravnotežena in čista.
    • Brez glutenaMediteranskaUravnotežena
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