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番茄酱虾配希腊酸奶黄瓜莳萝沙拉

番茄酱虾配希腊酸奶黄瓜莳萝沙拉
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营养成分表

每份 430 克

% 每日参考值基于 2000 千卡饮食

卡路里 500 kcal
25% DV
总脂肪 35.0g
54% DV
单不饱和脂肪18.0g
多不饱和脂肪3.5g
饱和脂肪11.0g
反式脂肪0.2g
总碳水化合物 20.0g
7% DV
膳食纤维2.0g
淀粉9.0g
糖9.0g
蛋白质 24.0g
48% DV
动物蛋白24.0g

关于

这是一道适合分享的小份餐点，由奶香浓郁的希腊酸奶黄瓜莳萝沙拉和番茄酱虾组成。脂肪含量相对较高，主要来自酸奶和橄榄油；蛋白质适中，来自虾和酸奶；碳水则处于偏低到中等水平。

食材

维生素和矿物质

维生素

营养素含量DV%半衰期
生物素8.0mcg27%
胆碱95.0mg17%
叶酸38.0mcg10%
烟酸2.4mg15%
泛酸1.1mg22%
维生素B20.6mg42%
维生素B10.1mg10%
维生素A180.0mcg20%
维生素B122.1mcg88%
维生素B60.2mg13%
维生素C12.0mg13%
维生素D1.2mcg6%
维生素E2.8mg19%
维生素K22.0mcg18%

矿物质

营养素含量DV%半衰期
钙320.0mg32%
铜180.0mcg20%
铁1.8mg10%
镁42.0mg10%
磷340.0mg49%
钾620.0mg13%
硒42.0mcg76%
钠1180.0mg51%
锌2.3mg21%

番茄酱虾配希腊酸奶黄瓜莳萝沙拉

一道地中海风味的虾料理，搭配清爽的希腊酸奶黄瓜莳萝沙拉。番茄、蒜和红椒粉调成的酱汁，与浓郁且充满香草气息的酸奶混合物非常相配。

食材


总重量：430 g

  • 虾，160 g

  • 番茄酱，90 g

  • 希腊酸奶，80 g

  • 黄瓜，50 g

  • 橄榄油，20 g

  • 莳萝，8 g

  • 大蒜，8 g

  • 盐，8 g

  • 黑胡椒，3 g

  • 红椒粉，3 g


    • 做法


  • 1. 将希腊酸奶、黄瓜、莳萝、大蒜、盐和黑胡椒放入碗中混合，制成黄瓜酸奶沙拉。

  • 2. 平底锅中倒入橄榄油，以中火加热。

  • 3. 加入虾，每面煎 2 到 3 分钟，至刚好熟透。

  • 4. 拌入番茄酱、红椒粉以及少许盐和黑胡椒。小火煨 2 到 4 分钟。

  • 5. 将番茄酱虾装盘，旁边配上黄瓜莳萝酸奶一起食用。


    • 准备时间


    10 分钟

    烹饪时间


    8 分钟

    实用小贴士


  • 不要把虾煮过头；这样才能保持嫩滑多汁。

  • 酸奶混合物可稍微冷藏片刻，作为配菜会更加清新爽口。

  • 可按口味调整大蒜和莳萝的用量，但要保持酸奶酱风味平衡、清爽干净。
    • 无麸质地中海饮食均衡饮食
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