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Saladi ya Tuna na Embe na Parachichi yenye Mtindi wa Kigiriki na Kitunguu Saumu

Saladi ya Tuna na Embe na Parachichi yenye Mtindi wa Kigiriki na Kitunguu Saumu
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Taarifa za Lishe

Kwa kila huduma ya 470g

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

Kalori 520 kcal
26% DV
Jumla ya Mafuta 28.0g
43% DV
Mafuta ya Monounsaturated14.5g
Mafuta ya Polyunsaturated5.8g
Mafuta Yaliyoshiba5.2g
Jumla ya Wanga 28.0g
9% DV
Nyuzinyuzi9.0g
Wanga2.0g
Sukari17.0g
Protini 42.0g
84% DV
Protini ya Wanyama34.0g
Protini ya Mimea8.0g

Kuhusu

Saladi hii safi ina vipande vya tuna, embe, parachichi lenye pilipili, tango, mnanaa na limau, ikitolewa pamoja na mtindi mzito wa Kigiriki uliochanganywa na kitunguu saumu.

Viambato

Vitamini & Madini

Vitamini

KirutubishoKiasiDV%Nusu-maisha
Kolini125.0mg23%
Vitamini A120.0mcg13%
Thiamini (B1)0.2mg15%
Vitamini B123.2mcg133%
Riboflavini (B2)0.3mg25%
Niasini (B3)18.0mg113%
Asidi ya Pantotheniki (B5)2.1mg42%
Vitamini B61.0mg59%
Biotini (B7)6.0mcg20%
Folate (B9)95.0mcg24%
Vitamini C28.0mg31%
Vitamini D4.5mcg23%
Vitamini E4.8mg32%
Vitamini K28.0mcg23%

Madini

KirutubishoKiasiDV%Nusu-maisha
Kalsiamu140.0mg14%
Kromiamu4.0mcg11%
Shaba0.3mcg0%
Iodini28.0mcg19%
Madini Chuma2.1mg12%
Magnesiamu85.0mg20%
Manganizi0.4mg18%
Molibdenamu12.0mcg27%
Fosforasi360.0mg51%
Potasiamu980.0mg21%
Seleniamu78.0mcg142%
Sodiamu180.0mg8%
Zinki1.8mg16%

Saladi ya Tuna ya Embe na Parachichi yenye Greek Yogurt ya Kitunguu Saumu

Viungo


  • Fillet safi ya tuna 140 g

  • Embe 90 g

  • Parachichi 80 g

  • Tango 70 g

  • Mnanaa 5 g

  • Juisi ya limau 15 g

  • Pilipili 3 g

  • Greek yogurt 60 g

  • Kitunguu saumu 7 g


    • Mbinu


  • 1. Katakata embe, parachichi, na tango vipande vidogo sana.

  • 2. Katakata mnanaa na pilipili vipande vidogo sana.

  • 3. Changanya Greek yogurt na kitunguu saumu pamoja na juisi ya limau ili kutengeneza dressing.

  • 4. Kata fillet ya tuna vipande vya ukubwa wa tonge moja.

  • 5. Changanya tuna, embe, parachichi, tango, mnanaa, na pilipili kwenye bakuli.

  • 6. Ongeza dressing ya Greek yogurt na kitunguu saumu, kisha changanya taratibu ili ifunike vizuri.

  • 7. Tumikia ikiwa imepozwa au kwenye joto la kawaida.


    • Sahani


    Hii ni saladi ya tuna yenye tunda la kitropiki, parachichi, na dressing ya mtindi wa kitunguu saumu.
    Bila glutenUwiano mzuriMediterranean
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