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蒜香希腊酸奶芒果牛油果金枪鱼沙拉

蒜香希腊酸奶芒果牛油果金枪鱼沙拉
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营养成分表

每份 470 克

% 每日参考值基于 2000 千卡饮食

卡路里 520 kcal
26% DV
总脂肪 28.0g
43% DV
单不饱和脂肪14.5g
多不饱和脂肪5.8g
饱和脂肪5.2g
总碳水化合物 28.0g
9% DV
膳食纤维9.0g
淀粉2.0g
糖17.0g
蛋白质 42.0g
84% DV
动物蛋白34.0g
植物蛋白8.0g

关于

这是一道清爽鲜香的沙拉，结合芒果、辣味牛油果、黄瓜、薄荷、柠檬和金枪鱼块，搭配拌入大蒜的浓稠希腊酸奶。

食材

维生素和矿物质

维生素

营养素含量DV%半衰期
生物素6.0mcg20%
胆碱125.0mg23%
叶酸95.0mcg24%
烟酸18.0mg113%
泛酸2.1mg42%
维生素B20.3mg25%
维生素B10.2mg15%
维生素A120.0mcg13%
维生素B123.2mcg133%
维生素B61.0mg59%
维生素C28.0mg31%
维生素D4.5mcg23%
维生素E4.8mg32%
维生素K28.0mcg23%

矿物质

营养素含量DV%半衰期
钙140.0mg14%
铬4.0mcg11%
铜0.3mcg0%
碘28.0mcg19%
铁2.1mg12%
镁85.0mg20%
锰0.4mg18%
钼12.0mcg27%
磷360.0mg51%
钾980.0mg21%
硒78.0mcg142%
钠180.0mg8%
锌1.8mg16%

芒果牛油果金枪鱼沙拉配蒜香希腊酸奶

食材


  • 新鲜金枪鱼鱼柳 140 g

  • 芒果 90 g

  • 牛油果 80 g

  • 黄瓜 70 g

  • 薄荷 5 g

  • 柠檬汁 15 g

  • 辣椒 3 g

  • 希腊酸奶 60 g

  • 大蒜 7 g


    • 做法


  • 1. 将芒果、牛油果和黄瓜切成细丁。

  • 2. 将薄荷和辣椒切得非常细。

  • 3. 将希腊酸奶与大蒜和柠檬汁混合，制成酱汁。

  • 4. 将金枪鱼鱼柳切成一口大小的块。

  • 5. 在碗中混合金枪鱼、芒果、牛油果、黄瓜、薄荷和辣椒。

  • 6. 加入蒜香希腊酸奶酱汁，轻轻拌匀使其裹上酱汁。

  • 7. 冷藏后食用，或在室温下食用。


    • 菜品


    这是一道加入热带水果、牛油果和蒜香酸奶酱汁的金枪鱼沙拉。
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