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Mango Avocado Tuna Salad na may Garlic Greek Yogurt

Mango Avocado Tuna Salad na may Garlic Greek Yogurt
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Nutrition Facts

Bawat serving na 470g

% Daily Value batay sa 2000 kcal na diyeta

Calories 520 kcal
26% DV
Kabuuang Taba 28.0g
43% DV
Monounsaturated Fat14.5g
Polyunsaturated Fat5.8g
Saturated Fat5.2g
Kabuuang Carbohydrate 28.0g
9% DV
Hibla9.0g
Almirol2.0g
Asukal17.0g
Protina 42.0g
84% DV
Protina ng Hayop34.0g
Protina ng Halaman8.0g

Tungkol dito

Preskong salad na may mangga, maanghang na avocado, pipino, mint, lemon, at piraso ng tuna, na inihahain kasama ng malapot na Greek yogurt na hinaluan ng bawang.

Mga Sangkap

Mga Bitamina at Mineral

Mga Bitamina

NutrientDamiDV%Half-life
Biotin (B7)6.0mcg20%
Choline125.0mg23%
Folate (B9)95.0mcg24%
Niacin (B3)18.0mg113%
Pantothenic Acid (B5)2.1mg42%
Riboflavin (B2)0.3mg25%
Tiamina (B1)0.2mg15%
Bitamina A120.0mcg13%
Bitamina B123.2mcg133%
Bitamina B61.0mg59%
Bitamina C28.0mg31%
Bitamina D4.5mcg23%
Bitamina E4.8mg32%
Bitamina K28.0mcg23%

Mga Mineral

NutrientDamiDV%Half-life
Kaltsyum140.0mg14%
Kromyum4.0mcg11%
Tanso0.3mcg0%
Yodo28.0mcg19%
Bakal2.1mg12%
Magnesiyo85.0mg20%
Mangganeso0.4mg18%
Molibdenum12.0mcg27%
Posporus360.0mg51%
Potasyo980.0mg21%
Selenium78.0mcg142%
Sodyum180.0mg8%
Sink1.8mg16%

Ensaladang Tuna na may Mangga, Abokado, at Greek Yogurt na may Bawang

Mga Sangkap


  • Sariwang tuna fillet 140 g

  • Mangga 90 g

  • Abokado 80 g

  • Pipino 70 g

  • Mint 5 g

  • Katas ng lemon 15 g

  • Sili 3 g

  • Greek yogurt 60 g

  • Bawang 7 g


    • Paraan


  • 1. Tadtarin nang pino ang mangga, abokado, at pipino.

  • 2. Tadtarin nang napakapino ang mint at sili.

  • 3. Paghaluin ang Greek yogurt, bawang, at katas ng lemon para gawin ang dressing.

  • 4. Hiwain ang tuna fillet sa mga pirasong kasya sa isang subo.

  • 5. Pagsamahin sa isang mangkok ang tuna, mangga, abokado, pipino, mint, at sili.

  • 6. Idagdag ang garlic Greek yogurt dressing at marahang haluin para mabalutan.

  • 7. Ihain nang malamig o sa temperatura ng kuwarto.


    • Ulam


    Ito ay isang ensaladang tuna na may tropikal na prutas, abokado, at dressing na yogurt na may bawang.
    Walang GlutenBalanseng DiyetaMediterranean
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