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Kamba kwenye mchuzi wa nyanya na saladi ya tango, mtindi wa Kigiriki na bizari

Kamba kwenye mchuzi wa nyanya na saladi ya tango, mtindi wa Kigiriki na bizari
Watumiaji 1 walipenda chakula hiki | Watumiaji 0 walihifadhi chakula hiki

Taarifa za Lishe

Kwa kila huduma ya 430g

% ya Thamani ya Kila Siku kulingana na lishe ya kcal 2000

Kalori 500 kcal
25% DV
Jumla ya Mafuta 35.0g
54% DV
Mafuta ya Monounsaturated18.0g
Mafuta ya Polyunsaturated3.5g
Mafuta Yaliyoshiba11.0g
Mafuta ya Trans0.2g
Jumla ya Wanga 20.0g
7% DV
Nyuzinyuzi2.0g
Wanga9.0g
Sukari9.0g
Protini 24.0g
48% DV
Protini ya Wanyama24.0g

Kuhusu

Mlo mdogo wa kushirikiana wenye tzatziki ya krimu na kamba kwenye mchuzi wa nyanya. Una mafuta kiasi cha juu kutoka mtindi na mafuta ya zeituni, protini ya wastani kutoka kamba na mtindi, na wanga wa chini hadi wa wastani.

Viambato

Vitamini & Madini

Vitamini

KirutubishoKiasiDV%Nusu-maisha
Biotini (B7)8.0mcg27%
Kolini95.0mg17%
Folate (B9)38.0mcg10%
Niasini (B3)2.4mg15%
Asidi ya Pantotheniki (B5)1.1mg22%
Riboflavini (B2)0.6mg42%
Thiamini (B1)0.1mg10%
Vitamini A180.0mcg20%
Vitamini B122.1mcg88%
Vitamini B60.2mg13%
Vitamini C12.0mg13%
Vitamini D1.2mcg6%
Vitamini E2.8mg19%
Vitamini K22.0mcg18%

Madini

KirutubishoKiasiDV%Nusu-maisha
Kalsiamu320.0mg32%
Shaba180.0mcg20%
Madini Chuma1.8mg10%
Magnesiamu42.0mg10%
Fosforasi340.0mg49%
Potasiamu620.0mg13%
Seleniamu42.0mcg76%
Sodiamu1180.0mg51%
Zinki2.3mg21%

Kamba katika Mchuzi wa Nyanya pamoja na Saladi ya Tango, Bizari na Mtindi wa Kigiriki

Sahani ya kamba ya mtindo wa Mediterania inayotolewa pamoja na saladi baridi ya tango, bizari na mtindi wa Kigiriki. Mchuzi wa nyanya, kitunguu saumu na paprika unaendana vizuri na mchanganyiko wa mtindi wenye ukrimu na harufu ya mimea.

Viungo


Jumla ya uzito: 430 g

  • Kamba, 160 g

  • Mchuzi wa nyanya, 90 g

  • Mtindi wa Kigiriki, 80 g

  • Tango, 50 g

  • Mafuta ya zeituni, 20 g

  • Bizari, 8 g

  • Kitunguu saumu, 8 g

  • Chumvi, 8 g

  • Pilipili nyeusi, 3 g

  • Paprika, 3 g


    • Maelekezo


  • 1. Changanya mtindi wa Kigiriki, tango, bizari, kitunguu saumu, chumvi na pilipili nyeusi kwenye bakuli ili kutengeneza saladi ya mtindi na tango.

  • 2. Pasha mafuta ya zeituni kwenye kikaango juu ya moto wa wastani.

  • 3. Ongeza kamba na upike kwa dakika 2 hadi 3 kila upande hadi ziive tu.

  • 4. Koroga uongeze mchuzi wa nyanya, paprika na chumvi na pilipili kidogo. Chemsha kwa moto mdogo kwa dakika 2 hadi 4.

  • 5. Tumikia kamba katika mchuzi wa nyanya pamoja na mtindi wa tango na bizari pembeni.


    • Muda wa maandalizi


    Dakika 10

    Muda wa kupika


    Dakika 8

    Vidokezo vya kusaidia


  • Usipike kamba kupita kiasi; zinapaswa kubaki laini na zenye majimaji.

  • Poza mchanganyiko wa mtindi kwa muda mfupi ili upate uambatanisho ulio freshi zaidi na wa kuburudisha.

  • Rekebisha kiasi cha kitunguu saumu na bizari kulingana na ladha yako, lakini dumisha uwiano mzuri na usafi wa mchuzi wa mtindi.
    • Bila glutenMediterraneanUwiano mzuri
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