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番茄酱牛肉蔬菜意面

番茄酱牛肉蔬菜意面
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营养成分表

每份 260 克

% 每日参考值基于 2000 千卡饮食

卡路里 430 kcal
22% DV
总脂肪 18.0g
28% DV
单不饱和脂肪8.4g
多不饱和脂肪2.1g
饱和脂肪5.8g
反式脂肪0.5g
总碳水化合物 45.0g
15% DV
膳食纤维5.0g
淀粉35.0g
糖5.0g
蛋白质 20.0g
40% DV
动物蛋白14.0g
植物蛋白6.0g

关于

这道意面以牛肉末和番茄底酱为主，通常会加入油和混合蔬菜一起烹调。每份分量适中，能提供较充足的碳水化合物，以及适量的蛋白质和脂肪，适合作为一餐均衡主食。

食材

维生素和矿物质

维生素

营养素含量DV%半衰期
生物素6.0mcg20%
胆碱48.0mg9%
叶酸95.0mcg24%
烟酸4.8mg30%
泛酸0.9mg18%
维生素B20.2mg17%
维生素B10.3mg29%
维生素A85.0mcg9%
维生素B121.6mcg67%
维生素B60.3mg16%
维生素C9.0mg10%
维生素D0.2mcg1%
维生素E1.8mg12%
维生素K22.0mcg18%

矿物质

营养素含量DV%半衰期
钙48.0mg5%
铜180.0mcg20%
铁3.4mg19%
镁42.0mg10%
磷220.0mg31%
钾520.0mg11%
硒28.0mcg51%
钠640.0mg28%
锌4.1mg37%

番茄酱蔬菜牛肉意大利面

一道丰盛的意大利面料理，包含牛绞肉、番茄酱和蔬菜，最后以香草和黑橄榄点缀。做法简单，接近一锅式餐点，兼具蛋白质、碳水化合物与浓郁咸香风味。

食材


  • 意大利面，110 g

  • 牛绞肉，50 g

  • 番茄酱，45 g

  • 四季豆，20 g

  • 黑橄榄，10 g

  • 洋葱，10 g

  • 橄榄油，5 g

  • 大蒜，3 g

  • 香草，2 g

  • 盐，2 g

  • 黑胡椒，3 g


    • 总重量：260 g

    做法


  • 1. 在加盐的水中将意大利面煮至 al dente，随后沥干。

  • 2. 中火加热平底锅中的橄榄油。

  • 3. 加入洋葱和大蒜，炒至变软。

  • 4. 加入牛绞肉，炒至上色。

  • 5. 拌入番茄酱、四季豆、黑橄榄、香草、盐和黑胡椒。

  • 6. 小火煨煮至蔬菜变软、酱汁充分融合。

  • 7. 将煮好的意大利面与酱汁和牛肉混合物拌匀。

  • 8. 趁热食用。


    • 准备时间与烹饪时间


  • 准备时间：10 分钟

  • 烹饪时间：20 分钟


    • 实用小贴士


  • 不要把意大利面煮过头；与酱汁混合后仍应保持良好形状。

  • 如果酱汁变得太浓，可加入少量煮面水调稀。

  • 将黑橄榄和四季豆切得均匀一些，这样每一口的口感会更好。
    • 均衡饮食地中海饮食
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