咖喱沙丁魚

食譜視頻

CURRY SARDINES

4人份量

sardines-in-tomato-230

用料

咖喱汁250毫升
番茄(切塊)2個
黃瓜(切薄片)1個
雄鷄標™蕃茄汁沙丁魚230克1罐

烹調

在鍋內燒熱咖喱汁。當煮沸后，便放入沙丁魚和番茄。小心地攪拌，以免弄碎沙丁魚。調至小火燜煮兩分鈡。

上菜

將米飯放在碟子的中央，咖喱沙丁魚放在一旁，然后加一些黃瓜片作點綴。

NUTRITION SUMMARY

Nutrient		Value Per Serving (538g)	%RDI
Total Calories	(kcal)	478
Carbohydrates	(g)	30	10
Protein	(g)	8	16
Total fats	(g)	30	46.6
Saturated fats	(g)	5.7	28.6
Cholesterol	(mg)	33	11
Dietary fiber	(g)	3.17	12
Vitamin B1	(mg)	0.08	5
Vitamin C	(mg)	40	66
Calcium	(mg)	365	36
Iron	(mg)	4.4	24.5
Sodium	(mg)	2119	88
Zinc (mg)		1.83	12
Selenium (mcg)		25	35
Manganese (mg)		0.07	3.3
Phosphorus (mg)		271	28

Comments: This recipe is packed with vitamins and minerals like selenium, zinc, iron, calcium, omega 3 fatty acids that are associated with cardiovascular health, memory, joints, skin health and energy levels. It contains Phosphorus that maximizes the kidney's ability to excrete waste properly. Also, for normal teeth and bone formation, it is essential to eat phosphorus sources such as sardines.