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鶏肉と野菜のシチュー

鶏肉と野菜のシチュー
記録者: @okkai | 1人のユーザーがこの食品を気に入りました | 0人のユーザーがこの食品を保存しました

栄養成分表示

360gあたり

% Daily Value based on a 2000 kcal diet

カロリー 286 kcal
14% DV
脂質 12.0g
18% DV
一価不飽和脂肪6.0g
多価不飽和脂肪1.8g
飽和脂肪2.2g
トランス脂肪0.1g
炭水化物 22.0g
7% DV
食物繊維4.0g
でん粉14.0g
糖類4.0g
たんぱく質 25.0g
50% DV
動物性たんぱく質22.0g
植物性たんぱく質3.0g

概要

やわらかな鶏肉を、ズッキーニやにんじんなどの野菜と合わせた高たんぱくなシチューです。油は控えすぎず適量を使い、付け合わせには炒めたミックス野菜を添えています。炭水化物は低めから中程度で、野菜由来の食物繊維もほどよく含まれます。

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55.0mg10%
葉酸28.0mcg7%
ナイアシン7.5mg47%
パントテン酸1.0mg20%
ビタミンB20.1mg9%
ビタミンB10.1mg7%
ビタミンA180.0mcg20%
ビタミンB120.3mcg10%
ビタミンB60.3mg21%
ビタミンC10.0mg11%
ビタミンD0.2mcg1%
ビタミンE1.8mg12%
ビタミンK12.0mcg10%

ミネラル

栄養素量DV%半減期
カルシウム28.0mg3%
銅0.1mcg0%
鉄1.1mg6%
マグネシウム26.0mg6%
リン190.0mg27%
カリウム420.0mg9%
セレン18.0mcg33%
ナトリウム520.0mg23%
亜鉛1.2mg11%

鶏肉と野菜のシチュー

鶏ささみ、じゃがいも、にんじん、ズッキーニ、玉ねぎを野菜ブイヨンで煮込んだ、シンプルなシチューです。軽やかで食べごたえのあるワンポット料理です。

材料


  • 鶏ささみ 120 g

  • じゃがいも 80 g

  • ズッキーニ 50 g

  • にんじん 35 g

  • 玉ねぎ 30 g

  • 野菜ブイヨン 25 ml

  • オリーブオイル 10 g

  • にんにく 5 g

  • 塩 3 g

  • 黒こしょう 2 g


    • 合計重量: 360 g

    作り方


  • 1. じゃがいも、にんじん、ズッキーニ、玉ねぎ、にんにくを角切りにします。

  • 2. 鍋にオリーブオイルを入れ、中火で熱します。

  • 3. 玉ねぎとにんにくを加え、香りが立つまで1〜2分炒めます。

  • 4. 鶏ささみを加え、表面が軽く焼き固まるまで加熱します。

  • 5. じゃがいも、にんじん、ズッキーニ、塩、黒こしょうを加えます。

  • 6. 野菜ブイヨンを注ぎ、弱い煮立ち状態にします。

  • 7. ふたをして、ときどき混ぜながら12〜15分加熱し、鶏肉に火が通り、野菜がやわらかくなるまで煮ます。

  • 8. 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: 20分


    • 役立つヒント


  • 野菜は均一な大きさに切ると、同じペースで火が通ります。

  • 鶏肉をやわらかく保つため、弱火でやさしく煮てください。

  • よりスープ多めのシチューにしたい場合は、ブイヨンを少し足してください。
    • ケト低炭水化物パレオ地中海式グルテンフリー乳製品不使用Whole30
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