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南方煎黄西葫芦

南方煎黄西葫芦
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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 165 kcal
8% DV
总脂肪 10.2g
16% DV
单不饱和脂肪5.6g
多不饱和脂肪3.0g
饱和脂肪1.5g
反式脂肪0.1g
总碳水化合物 18.5g
6% DV
膳食纤维4.1g
淀粉5.2g
糖9.2g
蛋白质 3.2g
6% DV
植物蛋白3.2g

关于

这道清爽的蔬菜配菜用切片黄西葫芦和洋葱加植物油简单调味煎制而成。整体热量相对不高，碳水适中，含少量膳食纤维，蛋白质较低。

食材

维生素和矿物质

维生素

营养素含量DV%半衰期
生物素3.8mcg13%
胆碱19.5mg4%
叶酸54.0mcg14%
烟酸1.5mg9%
泛酸0.7mg14%
维生素B20.2mg14%
维生素B10.1mg12%
维生素A145.0mcg16%
维生素B60.3mg17%
维生素C24.8mg28%
维生素E1.9mg13%
维生素K8.7mcg7%

矿物质

营养素含量DV%半衰期
钙54.0mg5%
铜140.0mcg16%
铁1.1mg6%
镁34.0mg8%
磷72.0mg10%
钾612.0mg13%
硒1.8mcg3%
钠420.0mg18%
锌0.6mg5%

南方风味香煎黄西葫芦

一道简单的清炒黄西葫芦洋葱菜肴，以盐和黑胡椒调味。这是一道经典的美式南方风味蔬菜配菜。

Ingredients


  • 黄西葫芦，220 g

  • 洋葱，80 g

  • 植物油，15 g

  • 盐，3 g

  • 黑胡椒，2 g


    • 总计：320 g

    Instructions


  • 1. 将黄西葫芦和洋葱切成薄而均匀的片。

  • 2. 用中火在煎锅中加热植物油。

  • 3. 加入洋葱，烹煮 2 到 3 分钟，至变软。

  • 4. 加入黄西葫芦、盐和黑胡椒。

  • 5. 不时翻炒，烹煮 6 到 8 分钟，直到黄西葫芦变软并略微上色。

  • 6. 趁热食用。


    • Prep time


    5 分钟

    Cook time


    10 分钟

    Helpful tips


  • 将黄西葫芦切得均匀，这样受热速度才一致。

  • 不要过度烹煮，否则黄西葫芦会变得软烂。

  • 使用较宽的煎锅有助于让蔬菜上色，而不是被蒸软。
    • 纯素素食无麸质无乳制品原始人饮食Whole30均衡饮食
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