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ライスと野菜添えベジタリアンコテージパイ

ライスと野菜添えベジタリアンコテージパイ
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

450gあたり

% Daily Value based on a 2000 kcal diet

カロリー 620 kcal
31% DV
脂質 22.0g
34% DV
一価不飽和脂肪8.0g
多価不飽和脂肪5.0g
飽和脂肪6.0g
炭水化物 78.0g
26% DV
食物繊維10.0g
でん粉58.0g
糖類6.0g
たんぱく質 22.0g
44% DV
植物性たんぱく質22.0g

概要

ライスと野菜を添えた、ベジタリアン仕立てのコテージパイです。植物性の具材にマッシュポテトを重ねて焼き上げた、満足感のある一皿と考えられます。1食あたり620kcalで、レンズ豆、ライス、野菜をバランスよく楽しめます。

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85.0mcg21%
ナイアシン4.5mg28%
パントテン酸1.2mg24%
ビタミンB20.2mg14%
ビタミンB10.3mg21%
ビタミンA220.0mcg24%
ビタミンB60.3mg21%
ビタミンC18.0mg20%
ビタミンD0.2mcg1%
ビタミンE2.5mg17%
ビタミンK18.0mcg15%

ミネラル

栄養素量DV%半減期
カルシウム70.0mg7%
クロム6.0mcg17%
銅0.3mcg0%
ヨウ素18.0mcg12%
鉄4.2mg23%
マグネシウム65.0mg15%
マンガン1.1mg48%
モリブデン22.0mcg49%
リン210.0mg30%
カリウム620.0mg13%
セレン18.0mcg33%
ナトリウム780.0mg34%
亜鉛2.4mg22%

ライスと野菜添えコテージパイ

野菜とレンズ豆のフィリングにマッシュポテトをのせて焼き上げ、ライスとグレービーのかかった野菜を添えて提供する、食べごたえのある一品です。コテージパイに似ていますが、ライスとグレービーが加わることで、単体のクラシックなパイというより、皿盛りの食事になっています。

材料


合計重量: 450 g

  • 野菜とレンズ豆のフィリング: 180 g

  • マッシュポテトのトッピング: 120 g

  • 炊いたライス: 120 g

  • 野菜とグレービー: 30 g


    • 作り方


  • 1. 野菜とレンズ豆のフィリングを小さな耐熱皿またはサービングトレーに入れます。

  • 2. その上にマッシュポテトを均一に広げます。

  • 3. 全体がしっかり熱くなるまで加熱し、オーブンで焼く場合は表面にうっすら焼き色をつけます。

  • 4. 炊いたライスは別に温めます。

  • 5. コテージパイを、ライスとグレービーのかかった野菜を添えて盛り付けます。


    • 下ごしらえ時間


    5分

    調理時間


    15分

    役立つヒント


  • よりきれいな仕上がりにするには、加熱後にグリルでマッシュポテトに焼き色をつけてください。

  • 食感を保つため、ライスとグレービーは提供する直前まで別にしておいてください。

  • この料理は温かいうちに提供するのが最適です。
    • ベジタリアン
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