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サザンフライドイエロースカッシュ

サザンフライドイエロースカッシュ
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栄養成分表示

320gあたり

% Daily Value based on a 2000 kcal diet

カロリー 165 kcal
8% DV
脂質 10.2g
16% DV
一価不飽和脂肪5.6g
多価不飽和脂肪3.0g
飽和脂肪1.5g
トランス脂肪0.1g
炭水化物 18.5g
6% DV
食物繊維4.1g
でん粉5.2g
糖類9.2g
たんぱく質 3.2g
6% DV
植物性たんぱく質3.2g

概要

黄ズッキーニと玉ねぎを油でやわらかく香ばしく炒め、塩と黒こしょうでシンプルに仕上げる軽めの野菜おかずです。比較的低カロリーで、炭水化物は控えめ。食物繊維を少量含み、たんぱく質は3.2g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3.8mcg13%
コリン19.5mg4%
葉酸54.0mcg14%
ナイアシン1.5mg9%
パントテン酸0.7mg14%
ビタミンB20.2mg14%
ビタミンB10.1mg12%
ビタミンA145.0mcg16%
ビタミンB60.3mg17%
ビタミンC24.8mg28%
ビタミンE1.9mg13%
ビタミンK8.7mcg7%

ミネラル

栄養素量DV%半減期
カルシウム54.0mg5%
銅140.0mcg16%
鉄1.1mg6%
マグネシウム34.0mg8%
リン72.0mg10%
カリウム612.0mg13%
セレン1.8mcg3%
ナトリウム420.0mg18%
亜鉛0.6mg5%

サザン風イエロースカッシュのソテー

塩と黒こしょうで味付けした、イエロースカッシュと玉ねぎのシンプルなソテーです。南部風の定番野菜サイドディッシュです。

材料


  • イエロースカッシュ 220 g

  • 玉ねぎ 80 g

  • 植物油 15 g

  • 塩 3 g

  • 黒こしょう 2 g


    • 合計: 320 g

    作り方


  • 1. イエロースカッシュと玉ねぎを薄く均一に切ります。

  • 2. フライパンに植物油を入れ、中火で熱します。

  • 3. 玉ねぎを加え、しんなりするまで2〜3分炒めます。

  • 4. イエロースカッシュ、塩、黒こしょうを加えます。

  • 5. ときどき混ぜながら6〜8分、スカッシュがやわらかくなり、軽く焼き色がつくまで炒めます。

  • 6. 温かいうちに提供します。


    • 下ごしらえ時間


    5分

    調理時間


    10分

    役立つヒント


  • スカッシュは均一に切ると、同じペースで火が通ります。

  • 火を通しすぎると、スカッシュがやわらかくなりすぎます。

  • 幅広のフライパンを使うと、野菜が蒸されずに焼き色がつきやすくなります。
    • ビーガンベジタリアングルテンフリー乳製品不使用パレオWhole30バランス
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