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ビーフとじゃがいものシチュー

ビーフとじゃがいものシチュー
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栄養成分表示

420gあたり

% Daily Value based on a 2000 kcal diet

カロリー 430 kcal
22% DV
脂質 20.0g
31% DV
一価不飽和脂肪9.8g
多価不飽和脂肪2.1g
飽和脂肪6.5g
トランス脂肪0.7g
炭水化物 36.0g
12% DV
食物繊維5.0g
でん粉26.0g
糖類5.0g
たんぱく質 24.0g
48% DV
動物性たんぱく質24.0g

概要

牛肉と野菜を煮込んだ、食べごたえのあるシチュー風の一皿です。じゃがいも、にんじん、玉ねぎをブラウングレービーでまとめ、コクのある味わいに仕上げています。1食あたり430kcalで、たんぱく質と炭水化物をほどよく含み、ソース由来で塩分はやや高めです。

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6.0mcg20%
コリン92.0mg17%
葉酸34.0mcg9%
ナイアシン5.8mg36%
パントテン酸1.1mg22%
ビタミンB20.3mg22%
ビタミンB10.2mg18%
ビタミンA780.0mcg87%
ビタミンB122.1mcg88%
ビタミンB60.7mg42%
ビタミンC18.0mg20%
ビタミンD0.2mcg1%
ビタミンE1.1mg7%
ビタミンK18.0mcg15%

ミネラル

栄養素量DV%半減期
カルシウム52.0mg5%
銅210.0mcg23%
鉄3.4mg19%
マグネシウム52.0mg12%
リン255.0mg36%
カリウム980.0mg21%
セレン24.0mcg44%
ナトリウム920.0mg40%
亜鉛5.1mg46%

牛肉とじゃがいものシチュー

じゃがいも、にんじん、玉ねぎをシンプルなブラウングレービーで煮込んだ、食べごたえのあるビーフシチューです。家庭的な定番の煮込み料理で、温かいうちに提供します。

材料


  • 牛肉 150 g

  • じゃがいも 120 g

  • にんじん 60 g

  • 玉ねぎ 40 g

  • ブラウングレービー 40 g

  • 植物油 8 g

  • 塩 1 g

  • 黒こしょう 1 g


    • 合計重量: 420 g

    作り方


  • 1. 鍋に植物油を入れ、中火で熱します。

  • 2. 玉ねぎを加え、しんなりするまで炒めます。

  • 3. 牛肉を加え、全体に軽く焼き色をつけます。

  • 4. じゃがいもとにんじんを加えて混ぜます。

  • 5. ブラウングレービーを注ぎ入れ、塩と黒こしょうで味を調えます。

  • 6. ふたをして弱火で静かに煮込み、牛肉がやわらかくなり、野菜に火が通るまで加熱します。

  • 7. 温かいうちに提供します。


    • 下ごしらえ時間と調理時間


    下ごしらえ時間: 10分
    調理時間: 45分

    役立つヒント


  • じゃがいもとにんじんは、均一に火が通るよう同じ大きさに切ってください。

  • 牛肉をやわらかく保つため、弱火で静かに煮込んでください。

  • グレービーが濃くなりすぎた場合は、水を少量加えてください。
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