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西兰花

西兰花是低热量的十字花科蔬菜，每100克含34卡路里，并富含维生素K和维生素C，适合关注营养的人。

西兰花

关于

西兰花是一种十字花科蔬菜，味道温和，略带苦味和泥土香。烹调后口感脆嫩，常见做法包括清蒸、烘烤、快炒，也常生吃用于沙拉和蔬菜拼盘。

营养成分表

每 100 克

% 每日参考值基于 2000 千卡饮食

卡路里 34 kcal

2% DV

总脂肪 0.4g

1% DV

总碳水化合物 6.6g

2% DV

叶酸2.6g

维生素B121.7g

生物素2.3g

蛋白质 2.8g

6% DV

植物蛋白2.8g

维生素和矿物质

维生素

营养素	含量	DV%	半衰期
胆碱	18.7mg	3%
维生素A	31.0mcg	3%
维生素B1	0.1mg	6%
维生素B2	0.1mg	9%
烟酸	0.6mg	4%
泛酸	0.6mg	11%
维生素B6	0.2mg	10%
叶酸	63.0mcg	16%
维生素C	89.2mg	99%
维生素E	0.8mg	5%
维生素K	101.6mcg	85%

矿物质

营养素	含量	DV%	半衰期
钙	47.0mg	5%
铜	49.0mcg	5%
铁	0.7mg	4%
镁	21.0mg	5%
磷	66.0mg	9%
钾	316.0mg	7%
硒	2.5mcg	5%
钠	33.0mg	1%
锌	0.4mg	4%

包含西兰花的食谱（100）

奶油西兰花汤配蒜香面包

牛肉饼配土豆泥、西兰花奶酪酱和餐包

牛肉饼配土豆泥、西兰花奶酪酱和餐包

烤鸡配红薯泥和清蒸西兰花

烤鸡配红薯泥和清蒸西兰花

牛肉蔬菜炒饭配西兰花棕色酱汁

牛肉蔬菜炒饭配西兰花棕色酱汁

西兰花四季豆炒牛肉配红酱意面

西兰花四季豆炒牛肉配红酱意面

烤鸡配薯角、水煮蛋、西兰花、胡萝卜丝和玉米沙拉

烤鸡配薯角、水煮蛋、西兰花、胡萝卜丝和玉米沙拉

牛排配烤土豆和奶油西兰花

牛排配烤土豆和奶油西兰花

烤鸭牛肉拼盘配杂菜、土豆沙拉、虾仁填馅、库斯库斯和生菜

烤鸭牛肉拼盘配杂菜、土豆沙拉、虾仁填馅、库斯库斯和生菜

Baked salmon with quinoa, roasted mushrooms, and broccoli

Salmon with quinoa, broccoli, and mushrooms

Baked salmon bowl with potato, broccoli, and white beans

Beef and lentil rice bowl with broccoli

Sardine quinoa salad with spinach, broccoli, lemon, and olive oil

Broccoli quinoa bowl with edamame, tahini, and lemon

Sardines with roasted broccoli, white beans, and baby potatoes

Sardine, potato, and broccoli plate with olive oil and lemon

Tofu quinoa stir-fry with broccoli, bell pepper, and cashews

Shrimp quinoa dinner bowl with broccoli and red bell pepper

Roast chicken dinner with baked potato, broccoli, and red bell pepper

Chicken, Potato, and Red Pepper Sheet Pan Dinner with Yogurt Herb Sauce

Greek yogurt chicken bowl with sweet potato and broccoli

Broccoli chickpea pasta with parmesan and olive oil

Beef and broccoli brown rice bowl

Tofu edamame broccoli brown rice bowl

Grilled chicken breast with quinoa, broccoli, and red bell pepper

Shrimp stir-fry with bell peppers, broccoli, and brown rice

Beef stir-fry with bell peppers, broccoli, mushrooms, and brown rice

Shrimp stir-fry with broccoli, bell pepper, and brown rice

Chicken, mushroom, and quinoa skillet with broccoli

Grilled salmon quinoa bowl

Lean beef stir-fry with broccoli, bell peppers, and baked potato

Chicken quinoa dinner bowl with broccoli, red bell pepper, and pumpkin seeds

Chicken stir-fry with broccoli, mushrooms, and brown rice

Mushroom omelet with broccoli and side salad

Shrimp quinoa dinner bowl with avocado, broccoli, and pumpkin seeds

Shrimp and vegetable stir-fry with brown rice and iodized salt

Chickpea broccoli feta lunch salad with pumpkin seeds and orange

Beef stir-fry with broccoli, red bell pepper, and baked potato

Turkey meatballs with tomato sauce, whole-grain pasta, and steamed broccoli

Oven-baked cod with brown rice, mushrooms, and steamed broccoli

Turkey stir-fry with bell peppers, broccoli, and brown rice

Baked potato with cottage cheese, tuna, and broccoli

Chicken, broccoli, and quinoa dinner bowl

Chicken, quinoa, broccoli, and pumpkin seed dinner bowl

Mushroom and egg frittata with broccoli and side salad

Turkey broccoli brown rice lunch bowl

Chicken quinoa dinner bowl with broccoli, chickpeas, and pumpkin seeds

Beef stir-fry with broccoli, mushrooms, and quinoa

Chicken quinoa dinner bowl with broccoli and pumpkin seeds

Chicken, broccoli, and black bean quinoa bowl

Chicken stir-fry with bell peppers, broccoli, mushrooms, and brown rice

Baked cod with quinoa, broccoli, and yogurt-herb sauce

阿尔弗雷多酱螺旋通心粉配西兰花和樱桃番茄

阿尔弗雷多酱螺旋通心粉配西兰花和樱桃番茄

Lentil and roasted vegetable lunch salad

Chickpea spinach brown rice lunch bowl with pumpkin seeds

Bean and vegetable baked potato with Greek yogurt

Baked potato with cottage cheese and broccoli

Turkey avocado sweet potato lunch plate

烤猪肉配奶油焗土豆和辣根奶油

烤猪肉配奶油焗土豆和辣根奶油

Chicken, mushroom, and brown rice skillet with broccoli

Mushroom and egg frittata with broccoli and side potatoes

Chickpea tofu grain bowl with broccoli and tahini

Beef chickpea vegetable grain bowl

Chickpea broccoli brown rice lunch bowl with tahini

Chickpea chicken broccoli grain bowl

Chicken, quinoa, and broccoli dinner bowl

Chicken, mushroom, and quinoa dinner bowl with broccoli

Grilled cod with quinoa, mushrooms, and broccoli

Shrimp and edamame quinoa stir-fry with broccoli and red bell pepper

Grilled chicken dinner bowl with quinoa, broccoli, and avocado

Lean beef stir-fry with bell peppers, broccoli, and brown rice

Baked potato with cottage cheese, broccoli, and pumpkin seeds

Baked potato with cottage cheese, broccoli, and herbs

Chickpea avocado grain lunch bowl

Lentil tofu vegetable grain bowl

Broccoli beef brown rice stir-fry

Mushroom tempeh soba dinner bowl with broccoli and sesame

鲜虾杂蔬炒粉丝配青柠

鲜虾杂蔬炒粉丝配青柠

Chicken stir-fry with bell peppers, broccoli, mushrooms, and quinoa

Chicken stir-fry with broccoli, bell peppers, mushrooms, and brown rice

Chicken stir-fry with bell peppers, broccoli and brown rice

Chickpea Pasta with Tahini, Broccoli, and Brazil Nut Crumble

Tempeh stir-fry with broccoli, red bell pepper, brown rice, and sesame

Baked Potato with Black Beans, Salsa, Steamed Broccoli, and Nutritional Yeast

Grilled chicken quinoa bowl with black beans, broccoli, and red bell pepper

Mushroom omelet with broccoli and roasted potatoes

Tofu broccoli brown rice stir-fry

Tempeh broccoli soba lunch bowl

Tofu edamame brown rice lunch bowl

Baked salmon with roasted sweet potato and steamed broccoli

Tofu stir-fry with broccoli, mushrooms, bok choy, and brown rice

Grilled chicken quinoa bowl with broccoli and red bell pepper

Beef and broccoli stir-fry with brown rice

Beef and broccoli stir-fry with mushrooms over quinoa

Lentil quinoa dinner bowl with roasted broccoli, pumpkin seeds, and lemon-tahini sauce

Calcium-set tofu, broccoli, and red bell pepper stir-fry with iodized salt

Tempeh quinoa dinner bowl with broccoli, sweet potato, pumpkin seeds, and tahini

Calcium-Set Tofu Stir-Fry with Broccoli and Mushrooms

Tempeh quinoa dinner bowl with broccoli, pumpkin seeds, and tahini-lemon sauce

Mushroom and tofu stir-fry with broccoli and brown rice