1食分で5分の2を摂取できる 毎日の野菜の量。
この食事は1食あたり約255kcalです。
材料
- 低カロリークッキングスプレー
- 小さな玉ねぎ 1/2個
- ポルトベロマッシュルーム 100g
- 極薄牛ミンチ 250g
- 新鮮なタイム小さじ2杯（または乾燥タイム小さじ1/2杯）
- 黒コショウ
サラダ用
- ジェムレタス 1個
- ミニトマト120g
- きゅうり 1/3本
方法
- スプレーする フライパンに油を入れ、玉ねぎとマッシュルームを5分ほど、柔らかくなるまで炒めます。ボウルに移し、5分ほど冷まします。
- 牛肉、タイム、たっぷりの黒コショウを加え、よく混ぜてボール状にする。2cmくらいのハンバーガーの形に平らにする。 厚い。
- 時々裏返しながら、中まで火が通るまで、中弱火で 10 分間ハンバーグを焼きます。
- ハンバーガーにレタス、トマト、キュウリを添えてお召し上がりください。
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