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简易土豆蔬菜杂烩

简易土豆蔬菜杂烩
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营养成分表

每份 320 克

% 每日参考值基于 2000 千卡饮食

卡路里 255 kcal
13% DV
总脂肪 6.1g
9% DV
单不饱和脂肪3.1g
多不饱和脂肪1.9g
饱和脂肪0.8g
总碳水化合物 47.8g
16% DV
膳食纤维6.4g
淀粉35.2g
糖6.2g
蛋白质 5.2g
10% DV
植物蛋白5.2g

关于

这道以蔬菜为主的菜肴主要由土豆、胡萝卜和洋葱组成，用少量油轻炒而成。它的碳水化合物含量适中，蛋白质相对较低，并可提供膳食纤维、钾和维生素A。

食材

维生素和矿物质

维生素

营养素含量DV%半衰期
生物素5.5mcg18%
胆碱24.0mg4%
叶酸42.0mcg11%
烟酸3.1mg19%
泛酸0.9mg19%
维生素B20.1mg8%
维生素B10.2mg18%
维生素A980.0mcg109%
维生素B60.6mg34%
维生素C24.5mg27%
维生素E1.2mg8%
维生素K18.0mcg15%

矿物质

营养素含量DV%半衰期
钙42.0mg4%
铜210.0mcg23%
铁1.6mg9%
镁46.0mg11%
磷128.0mg18%
钾980.0mg21%
硒2.8mcg5%
钠420.0mg18%
锌0.8mg7%

简易土豆蔬菜杂烩

一道质朴的平底锅煎制土豆蔬菜杂烩，由土豆、胡萝卜和洋葱制成，仅以盐和黑胡椒简单调味。可作为简便的咸味配菜或轻食。

食材


  • 土豆 180 g

  • 胡萝卜 70 g

  • 洋葱 50 g

  • 植物油 15 g

  • 盐 3 g

  • 黑胡椒 2 g


    • 总计：320 g

    做法


  • 1. 将土豆和胡萝卜去皮，切成大小均匀的小丁。洋葱切成薄片。

  • 2. 在平底锅中用中火加热植物油。

  • 3. 加入洋葱，炒 2 到 3 分钟至变软。

  • 4. 加入土豆和胡萝卜，然后用盐和黑胡椒调味。

  • 5. 烹煮 15 到 20 分钟，期间偶尔翻炒，直到蔬菜变软并略微上色。

  • 6. 趁热食用。


    • 准备时间


    10 分钟

    烹饪时间


    20 分钟

    实用提示


  • 将蔬菜切得均匀一些，这样能以相同速度熟透。

  • 若想要更多焦香上色，翻炒前可让杂烩短时间静置不动。

  • 最后可按口味调整调味。
    • 纯素素食无麸质无乳制品均衡饮食
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