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Räkor i tomatsås med gurk- och dillsallad med grekisk yoghurt

Räkor i tomatsås med gurk- och dillsallad med grekisk yoghurt
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Näringsfakta

Per portion på 430 g

% dagligt värde baserat på en kost på 2000 kcal

Kalorier 500 kcal
25% DV
Totalt fett 35.0g
54% DV
Enkelomättat fett18.0g
Fleromättat fett3.5g
Mättat fett11.0g
Transfett0.2g
Totala kolhydrater 20.0g
7% DV
Fiber2.0g
Stärkelse9.0g
Sockerarter9.0g
Protein 24.0g
48% DV
Animaliskt protein24.0g

Om

En mindre måltid att dela med krämig tzatziki och räkor i tomatsås. Rätten är relativt fet tack vare yoghurt och olivolja, med måttligt protein från räkor och yoghurt samt låga till måttliga kolhydrater.

Ingredienser

Vitaminer & mineraler

Vitaminer

NäringsämneMängdDV%Halveringstid
Biotin8.0mcg27%
Kolin95.0mg17%
Folat38.0mcg10%
Niacin2.4mg15%
Pantotensyra1.1mg22%
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%

Mineraler

NäringsämneMängdDV%Halveringstid
Kalcium320.0mg32%
Koppar180.0mcg20%
Järn1.8mg10%
Magnesium42.0mg10%
Fosfor340.0mg49%
Kalium620.0mg13%
Selen42.0mcg76%
Natrium1180.0mg51%
Zink2.3mg21%

Räkor i tomatsås med grekisk yoghurt-, gurk- och dillsallad

En medelhavsinspirerad räkrätt serverad med en sval sallad på grekisk yoghurt, gurka och dill. Såsen med tomat, vitlök och paprika passar fint ihop med den krämiga, örtiga yoghurtblandningen.

Ingredienser


Totalvikt: 430 g

  • Räkor, 160 g

  • Tomatsås, 90 g

  • Grekisk yoghurt, 80 g

  • Gurka, 50 g

  • Olivolja, 20 g

  • Dill, 8 g

  • Vitlök, 8 g

  • Salt, 8 g

  • Svartpeppar, 3 g

  • Paprika, 3 g


    • Instruktioner


  • 1. Blanda grekisk yoghurt, gurka, dill, vitlök, salt och svartpeppar i en skål för att göra gurk- och yoghurtsalladen.

  • 2. Hetta upp olivoljan i en stekpanna på medelvärme.

  • 3. Tillsätt räkorna och tillaga i 2 till 3 minuter per sida tills de precis är genomstekta.

  • 4. Rör ner tomatsåsen, paprikan och lite salt och peppar. Låt sjuda i 2 till 4 minuter.

  • 5. Servera räkorna i tomatsås med gurk- och dilyoghurten vid sidan av.


    • Förberedelsetid


    10 minuter

    Tillagningstid


    8 minuter

    Hjälpsamma tips


  • Överkoka inte räkorna; de ska förbli möra och saftiga.

  • Kyl yoghurtblandningen en kort stund för ett fräschare och mer uppfriskande tillbehör.

  • Justera mängden vitlök och dill efter smak, men håll yoghurtsåsen balanserad och ren i smaken.
    • GlutenfriMedelhavskostBalanserad
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