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Sarımsaklı Süzme Yoğurtlu Mango Avokadolu Ton Balıklı Salata

Sarımsaklı Süzme Yoğurtlu Mango Avokadolu Ton Balıklı Salata
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Besin Değerleri

470 g porsiyon başına

% Günlük Değer, 2000 kcal'lik bir diyete dayanmaktadır

Kalori 520 kcal
26% DV
Toplam Yağ 28.0g
43% DV
Tekli Doymamış Yağ14.5g
Çoklu Doymamış Yağ5.8g
Doymuş Yağ5.2g
Toplam Karbonhidrat 28.0g
9% DV
Lif9.0g
Nişasta2.0g
Şekerler17.0g
Protein 42.0g
84% DV
Hayvansal Protein34.0g
Bitkisel Protein8.0g

Hakkında

Mango, acı biberli avokado, salatalık, nane, limon ve ton balığı parçalarıyla hazırlanan ferah bir salata; yanında sarımsakla karıştırılmış koyu kıvamlı süzme yoğurtla servis edilir.

İçindekiler

Vitaminler ve Mineraller

Vitaminler

Besin öğesiMiktarGD%Yarı ömür
Biyotin (B7)6.0mcg20%
Kolin125.0mg23%
Folat (B9)95.0mcg24%
Niasin (B3)18.0mg113%
Pantotenik Asit (B5)2.1mg42%
Riboflavin (B2)0.3mg25%
Tiamin (B1)0.2mg15%
A Vitamini120.0mcg13%
B12 Vitamini3.2mcg133%
B6 Vitamini1.0mg59%
C Vitamini28.0mg31%
D Vitamini4.5mcg23%
E Vitamini4.8mg32%
K Vitamini28.0mcg23%

Mineraller

Besin öğesiMiktarGD%Yarı ömür
Kalsiyum140.0mg14%
Krom4.0mcg11%
Bakır0.3mcg0%
İyot28.0mcg19%
Demir2.1mg12%
Magnezyum85.0mg20%
Manganez0.4mg18%
Molibden12.0mcg27%
Fosfor360.0mg51%
Potasyum980.0mg21%
Selenyum78.0mcg142%
Sodyum180.0mg8%
Çinko1.8mg16%

Sarımsaklı Greek Yoğurtlu Mango Avokadolu Ton Balığı Salatası

Malzemeler


  • Taze ton balığı filetosu 140 g

  • Mango 90 g

  • Avokado 80 g

  • Salatalık 70 g

  • Nane 5 g

  • Limon suyu 15 g

  • Acı biber 3 g

  • Greek yoğurt 60 g

  • Sarımsak 7 g


    • Yapılışı


  • 1. Mango, avokado ve salatalığı ince ince doğrayın.

  • 2. Nane ve acı biberi çok ince doğrayın.

  • 3. Sosu hazırlamak için Greek yoğurdu sarımsak ve limon suyuyla karıştırın.

  • 4. Ton balığı filetosunu lokmalık parçalara kesin.

  • 5. Ton balığı, mango, avokado, salatalık, nane ve acı biberi bir kasede birleştirin.

  • 6. Sarımsaklı Greek yoğurt sosunu ekleyin ve her tarafı kaplanacak şekilde nazikçe karıştırın.

  • 7. Soğuk ya da oda sıcaklığında servis edin.


    • Yemek


    Bu, tropikal meyve, avokado ve sarımsaklı yoğurt soslu bir ton balığı salatasıdır.
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