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옐로 스쿼시와 양파 볶음

옐로 스쿼시와 양파 볶음
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영양 정보

420g 1회 제공량당

% 일일 기준치는 2000 kcal 식단 기준입니다

칼로리 210 kcal
11% DV
총 지방 12.1g
19% DV
단일불포화지방8.3g
다중불포화지방1.4g
포화지방1.8g
총 탄수화물 24.8g
8% DV
식이섬유4.9g
전분9.7g
당류10.2g
단백질 4.2g
8% DV
식물성 단백질4.2g

소개

옐로 스쿼시와 양파를 오일과 기본 양념으로 부드럽게 익혀 만든 가벼운 채소 반찬입니다. 비교적 칼로리가 낮고 지방은 적당한 편이며, 식이섬유와 칼륨, 비타민 C를 제공합니다.

재료

비타민 & 미네랄

비타민

영양소함량DV%반감기
비오틴6.5mcg22%
콜린24.0mg4%
엽산72.0mcg18%
나이아신2.1mg13%
판토텐산1.1mg22%
비타민 B20.2mg17%
비타민 B10.2mg16%
비타민 A92.0mcg10%
비타민 B60.4mg25%
비타민 C34.5mg38%
비타민 E2.1mg14%
비타민 K14.8mcg12%

미네랄

영양소함량DV%반감기
칼슘74.0mg7%
구리180.0mcg20%
철1.5mg8%
마그네슘42.0mg10%
인92.0mg13%
칼륨760.0mg16%
셀레늄2.8mcg5%
나트륨520.0mg23%
아연0.8mg7%

옐로 스쿼시와 양파 소테

올리브 오일에 부드러운 옐로 스쿼시와 달콤한 양파를 소테한 간단한 채소 사이드 디시로, 소금과 블랙페퍼로 간을 했습니다. 가볍고 감칠맛이 있으며, 구운 고기, 밥, 또는 파스타와 잘 어울립니다.

재료


  • 옐로 스쿼시, 280 g

  • 양파, 100 g

  • 올리브 오일, 20 g

  • 소금, 10 g

  • 블랙페퍼, 10 g


    • 총중량: 420 g

    만드는 방법


  • 1. 옐로 스쿼시와 양파를 고르게 썹니다.

  • 2. 프라이팬에 올리브 오일을 넣고 중불로 가열합니다.

  • 3. 양파를 넣고 부드러워질 때까지 2~3분간 조리합니다.

  • 4. 옐로 스쿼시, 소금, 블랙페퍼를 넣습니다.

  • 5. 가끔 저어 가며 6~8분간 조리하여, 스쿼시가 부드럽지만 물러지지 않게 익힙니다.

  • 6. 맛을 보고 필요하면 간을 조절한 뒤, 따뜻할 때 제공합니다.


    • 준비 시간


    10분

    조리 시간


    10분

    유용한 팁


  • 스쿼시를 고르게 썰면 같은 속도로 익습니다.

  • 식감이 좋게 유지되도록 부드러워질 때까지만 조리하세요.

  • 원하면 제공하기 전에 블랙페퍼를 조금 더 뿌려 마무리하세요.
    • 비건베지테리언팔레오지중해식글루텐 프리유제품 무함유Whole30균형 식단
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