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清炒黄西葫芦洋葱

清炒黄西葫芦洋葱
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营养成分表

每份 420 克

% 每日参考值基于 2000 千卡饮食

卡路里 210 kcal
11% DV
总脂肪 12.1g
19% DV
单不饱和脂肪8.3g
多不饱和脂肪1.4g
饱和脂肪1.8g
总碳水化合物 24.8g
8% DV
膳食纤维4.9g
淀粉9.7g
糖10.2g
蛋白质 4.2g
8% DV
植物蛋白4.2g

关于

这道清爽的蔬菜配菜以黄西葫芦和洋葱为主，用橄榄油和简单调味慢火烹制而成。它的热量相对较低，脂肪适中，并可提供膳食纤维、钾和维生素C。

食材

维生素和矿物质

维生素

营养素含量DV%半衰期
生物素6.5mcg22%
胆碱24.0mg4%
叶酸72.0mcg18%
烟酸2.1mg13%
泛酸1.1mg22%
维生素B20.2mg17%
维生素B10.2mg16%
维生素A92.0mcg10%
维生素B60.4mg25%
维生素C34.5mg38%
维生素E2.1mg14%
维生素K14.8mcg12%

矿物质

营养素含量DV%半衰期
钙74.0mg7%
铜180.0mcg20%
铁1.5mg8%
镁42.0mg10%
磷92.0mg13%
钾760.0mg16%
硒2.8mcg5%
钠520.0mg23%
锌0.8mg7%

清炒黄西葫芦洋葱

一道简单的蔬菜配菜，将嫩黄西葫芦和香甜洋葱用橄榄油翻炒，并以盐和黑胡椒调味。口感清爽鲜香，适合搭配烤肉、米饭或意大利面。

配料


  • 黄西葫芦，280 g

  • 洋葱，100 g

  • 橄榄油，20 g

  • 盐，10 g

  • 黑胡椒，10 g


    • 总重量：420 g

    做法


  • 1. 将黄西葫芦和洋葱切成大小均匀的块。

  • 2. 用中火在煎锅中加热橄榄油。

  • 3. 加入洋葱，炒 2 至 3 分钟，至变软。

  • 4. 加入黄西葫芦、盐和黑胡椒。

  • 5. 不时翻炒，继续烹调 6 至 8 分钟，直到西葫芦变嫩但不软烂。

  • 6. 试味并按需调整调味，然后趁热食用。


    • 准备时间


    10 分钟

    烹调时间


    10 分钟

    实用小贴士


  • 将西葫芦切得均匀，这样受热和成熟速度才一致。

  • 炒至刚刚变嫩即可，以保持良好的口感。

  • 如果喜欢，食用前可再撒少许黑胡椒。
    • 纯素素食原始人饮食地中海饮食无麸质无乳制品Whole30均衡饮食
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