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ミートボールとトマトソースのリガトーニ

ミートボールとトマトソースのリガトーニ
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栄養成分表示

430gあたり

% Daily Value based on a 2000 kcal diet

カロリー 760 kcal
38% DV
脂質 33.0g
51% DV
一価不飽和脂肪15.0g
多価不飽和脂肪5.0g
飽和脂肪10.0g
トランス脂肪0.7g
炭水化物 86.0g
29% DV
食物繊維6.0g
でん粉73.0g
糖類7.0g
たんぱく質 28.0g
56% DV
動物性たんぱく質28.0g

概要

大皿に盛ったリガトーニに、数個のミートボールと少量のトマトソースを合わせた一品です。炭水化物が多く、たんぱく質と脂質は中程度。塩分はやや高めと考えられます。

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9.0mcg30%
コリン78.0mg14%
葉酸145.0mcg36%
ナイアシン6.8mg43%
パントテン酸1.4mg28%
ビタミンB20.4mg31%
ビタミンB10.5mg42%
ビタミンA85.0mcg9%
ビタミンB121.6mcg67%
ビタミンB60.3mg21%
ビタミンC8.0mg9%
ビタミンD0.4mcg2%
ビタミンE2.1mg14%
ビタミンK12.0mcg10%

ミネラル

栄養素量DV%半減期
カルシウム72.0mg7%
銅260.0mcg29%
鉄4.8mg27%
マグネシウム52.0mg12%
リン290.0mg41%
カリウム620.0mg13%
セレン38.0mcg69%
ナトリウム980.0mg43%
亜鉛4.6mg42%

ミートボールとトマトソースのリガトーニ

シンプルなトマトソースで和えたリガトーニにミートボールを添えた、定番のパスタ料理です。食べごたえがあり、うま味たっぷりで、仕上げに少量の黒こしょうを振るのが最適です。

材料


  • リガトーニ 180 g

  • ミートボール 140 g

  • トマトソース 90 g

  • 植物油 8 g

  • 玉ねぎ（みじん切り）4 g

  • にんにく（みじん切り）3 g

  • 塩 3 g

  • 黒こしょう 2 g


    • 合計重量: 430 g

    作り方


  • 1. 塩を加えた湯を鍋で沸かし、リガトーニをアルデンテになるまでゆでます。しっかり湯を切ります。

  • 2. フライパンに植物油を入れ、中火で熱します。玉ねぎを加え、やわらかくなるまで炒めます。

  • 3. にんにくを加え、香りが立つまでさっと炒めます。

  • 4. トマトソースを加えて混ぜ、数分間煮ます。塩と黒こしょうで味を調えます。

  • 5. ミートボールをソースに加え、全体がしっかり温まるまで加熱します。

  • 6. ゆでたリガトーニをソースとミートボールで和え、すぐに盛り付けます。


    • 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


    • 役立つコツ


  • パスタはゆですぎないでください。ソースをしっかり受け止められる程度のかたさを保ちます。

  • にんにくが焦げないよう、ソースは弱めの火加減でやさしく煮てください。

  • ソースが煮詰まりすぎた場合は、パスタのゆで汁を少量加えてのばしてください。
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