Avocado Sauce
Avocado Sauce
SNACK MEAL
Zucchini Cips - Avocado Sauce
ALL RECIPES
INGREDIENTS
4 servings
| Avocado | 1 small (180 g) |
| Ricotta cheese | 2 tbsp (30 g) |
| Tomatoes | 1 medium (150 g) |
| Onion | 1 small (80 g) |
| Green pepper | 1 medium (30 g) |
| Garlic | 1 clove (3 g) |
| Lemon juice | 3 tbsp (30 ml) |
| Coriander or parsley | 2 tbsp (8 g) |
| Olive oil | 2 tbsp (20 g) |
| Salt | |
| Black pepper |
RECIPE
Remove the pit of the avocado, and dice. Finely chop the onion and crush the garlic. Chop the tomato and pepper into small pieces. Mix all ingredients in a bowl. Add the salt, black pepper, lemon juice, ricotta cheese, parsley or coriander, and olive oil. Mix well and serve.
ENERGY AND NUTRITION FACTS
| Nutrition Facts | 1 serving | (%) Daily Value | |||
|---|---|---|---|---|---|
| Women (age 25-50) | Men (age 25-50) | ||||
| Energy | 145.9 kcal | 8 | 8 | ||
| Carbohydrate | 4.5 g | 2 | 2 | ||
| Protein | 2.5 g | 4 | 4 | ||
| Fat | 13.1 g | 20 | 20 | ||
| Fiber | 2.1 g | 7 | 7 | ||
| Vitamin A | 67.9 mcg | 8 | 7 | ||
| Vitamin E (equivalent) | 1.5 mg | 12 | 10 | ||
| Vitamin B2 | 0.1 mg | 8 | 7 | ||
| Total Folic Acid | 31.8 mcg | 8 | 8 | ||
| Calcium | 25.3 mg | 3 | 3 | ||
| Iron | 0.7 mg | 4 | 7 | ||
| Zinc | 0.3 mg | 4 | 3 | ||
| Vitamin C | 33.9 mg | 34 | 34 | ||
| Potassium | 328.4 mg | 9 | 9 | ||
| Phosphorus | 49.7 mg | 7 | 7 | ||
| Magnesium | 20.3 mg | 7 | 6 | ||
| Vitamin B6 | 0.3 mg | 22 | 18 | ||
Avocado Sauce:
References:
1-Türkiye’ye Özgü Besin ve Beslenme Rehberi_ (2015), Ankara: Hacettepe Üniversitesi, Sağlık Bilimleri Fakültesi, Beslenme ve Diyetetik Bölümü.
2-Türkiye Beslenme Rehberi (2015), Ankara, TC Sağlık Bakanlığı, Yayın No:1031. http://beslenme.gov.tr/content/files/arastirmalar/tbsa/1_haziran_t_ber_rehber_y_ksek_kalite.pdf
3- Gıda, Tarım ve Hayvancılık Bakanlığı, TÜRK GIDA KODEKSİ ETİKETLEME YÖNETMELİĞİ, 29Aralık 2011.
http://www.resmigazete.gov.tr/eskiler/2011/12/20111229M3-7.htm
4-Beslenme Bilgi Sistemleri (BEBIS 7.2).
5- EFSA Scientific Opinion. 2009;7(9):1215, 2010;8(10):1740; 2009;7(9):1228. European Commission Regulation (EU) No: 432/2012 of 16/05/2012
FOOD COMPOSITION OF MENU OF THE DAY
| Energy and Nutrition Facts | In 1 serving |
|---|---|
| Energy | 237.2 kcal |
| Carbohydrate | 12.5 g |
| Protein | 4.9 g |
| Fat | 18.4 g |
| Fiber | 3.5 g |
| Vitamin A | 483.5 mcg |
| Vitamin E (equivalent) | 2.3 mg |
| Vitamin B2 | 0.2 mg |
| Total Folic Acid | 47.6 mcg |
| Calcium | 76.1 mg |
| Iron | 2 mg |
| Zinc | 0.5 mg |
| Vitamin C | 47.5 mg |
| Potassium | 839.4 mg |
| Phosphorus | 125 mg |
| Magnesium | 60.5 mg |
| Vitamin B6 | 0.5 mg |
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