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韓国風BBQポーク丼

韓国風BBQポーク丼
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栄養成分表示

220gあたり

% Daily Value based on a 2000 kcal diet

カロリー 520 kcal
26% DV
脂質 32.0g
49% DV
一価不飽和脂肪14.0g
多価不飽和脂肪4.0g
飽和脂肪11.0g
炭水化物 18.0g
6% DV
食物繊維1.0g
でん粉4.0g
糖類12.0g
たんぱく質 34.0g
68% DV
動物性たんぱく質34.0g

概要

甘辛く香ばしい韓国風バーベキューソースで味付けした豚肉を、グリルまたはフライパンで焼き上げた丼メニューです。豚肩肉または豚バラ肉に、ごま油や白ごま、青ねぎを合わせ、満足感のある味わいに仕上げます。

材料

ビタミン＆ミネラル

ビタミン

栄養素量DV%半減期
ビオチン4.0mcg13%
コリン95.0mg17%
葉酸12.0mcg3%
ナイアシン8.0mg50%
パントテン酸1.4mg28%
ビタミンB20.3mg23%
ビタミンB10.7mg58%
ビタミンA20.0mcg2%
ビタミンB121.2mcg50%
ビタミンB60.5mg29%
ビタミンC2.0mg2%
ビタミンD0.4mcg2%
ビタミンE0.8mg5%
ビタミンK3.0mcg3%

ミネラル

栄養素量DV%半減期
カルシウム35.0mg4%
クロム2.0mcg6%
銅0.1mcg0%
ヨウ素8.0mcg5%
鉄1.8mg10%
マグネシウム28.0mg7%
マンガン0.1mg3%
モリブデン6.0mcg13%
リン260.0mg37%
カリウム520.0mg11%
セレン32.0mcg58%
ナトリウム780.0mg34%
亜鉛3.2mg29%

韓国風BBQポークボウル

甘辛いマリネに漬けたやわらかな豚肩ロースまたは豚バラを使い、仕上げにごま油、白ごま、青ねぎを加える、シンプルな韓国風BBQポーク料理です。韓国のプルコギ風の豚肉料理によく似ています。

Ingredients


  • 豚肩ロースまたは豚バラ: 170 g

  • 韓国風BBQマリネ: 40 g

  • ごま油: 5 g

  • 白ごま: 2 g

  • 青ねぎ: 3 g


    • Total: 220 g

    Instructions


  • 1. 豚肉を韓国風BBQマリネに少なくとも15分、よりしっかり味をなじませたい場合はそれ以上漬け込みます。

  • 2. フライパンまたはグリルパンを中強火で熱します。

  • 3. 豚肉に焼き色がつき、中まで火が通るまで、必要に応じて混ぜたり返したりしながら焼きます。

  • 4. 最後にごま油を加え、全体にからめます。

  • 5. 仕上げに白ごまと小口切りの青ねぎを散らしてから提供します。


    • Prep time and cook time


  • 下ごしらえ時間: 15分

  • 調理時間: 10分


    • Helpful tips


  • 豚肉は薄切りにすると、より早く均一に火が通ります。

  • 豚バラを使う場合は、脂がほどよく出て食感がよくなるよう、少し長めに加熱します。

  • ごま油は香りを保つため、最後に加えます。
    • ケト低炭水化物グルテンフリー乳製品不使用
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