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Gepaneerde varkenskotelet met gestoomde witrys en ertjies sonder botter

Gepaneerde varkenskotelet met gestoomde witrys en ertjies sonder botter
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Voedingsfeite

Per porsie van 235 g

% Daaglikse Waarde gebaseer op 'n 2000 kcal-dieet

Kalorieë 465 kcal
23% DV
Totale vet 21.8g
34% DV
Mono-onversadigde vet10.8g
Poli-onversadigde vet5.2g
Versadigde vet4.9g
Transvet0.1g
Totale koolhidrate 36.2g
12% DV
Vesel2.8g
Stysel32.2g
Suikers1.2g
Proteïen 28.5g
57% DV
Dierlike proteïen25.8g
Plantaardige proteïen2.7g

Oor

’n Matige porsie gepaneerde, gebraaide varkenskotelet bedien met witrys en ’n klein hoeveelheid ertjies. Dit is redelik hoog in proteïen en vet, met matige koolhidrate uit die rys en panering.

Bestanddele

Vitamiene & Minerale

Vitamiene

VoedingstofHoeveelheidDV%Halfleeftyd
Biotien (B7)4.5mcg15%
Cholien82.0mg15%
Folaat (B9)32.0mcg8%
Niasien (B3)7.8mg49%
Pantoteensuur (B5)1.2mg24%
Riboflavien (B2)0.3mg22%
Tiamien (B1)0.6mg52%
Vitamien A18.0mcg2%
Vitamien B120.7mcg29%
Vitamien B60.5mg28%
Vitamien C3.5mg4%
Vitamien D0.3mcg2%
Vitamien E1.4mg9%
Vitamien K10.0mcg8%

Minerale

VoedingstofHoeveelheidDV%Halfleeftyd
Kalsium48.0mg5%
Koper140.0mcg16%
Yster2.3mg13%
Magnesium42.0mg10%
Fosfor255.0mg36%
Kalium430.0mg9%
Selenium31.0mcg56%
Natrium540.0mg23%
Sink2.8mg25%

Gepaneerde varkenskotelet met gestoomde wit rys en ertjies sonder botter

Hoofnota


Hierdie is 'n studie in kontras: 'n bros, goudbruin kotelet teenoor gewone wit rys en soet groen ertjies. Die gereg berus op terughouding, presiese geurmiddels en skoon kooktegniek sodat elke element afsonderlik en netjies bly. Wanneer dit behoorlik uitgevoer word, breek die kors skoon, die varkvleis bly sappig, en die rys en ertjies bied 'n rustige balans.

Resep-noodsaaklikhede


  • Gereggroep: Hoofgereg

  • Kombuis of oorsprong: Europees-geïnspireer

  • Gangtipe: Middagete of aandete

  • Opbrengs: 1 porsie

  • Porsiegrootte: 235 g

  • Voorbereidingstyd: 10 minute

  • Gaarmaaktyd: 20 minute

  • Totale tyd: 30 minute

  • Moeilikheidsgraad: Intermediêr


  • Toerusting


  • Swaar braaipan, 24 cm

  • Medium kastrol met deksel

  • Fyn sif of vergiettes

  • Tang

  • Kitslees-termometer

  • Papierhanddoeke

  • Bord vir dreineer


  • Bestanddele


    Vir die kotelet


  • 120 g gepaneerde varkenskotelet

  • 35 g braaiolie

  • 1 g sout

  • 0.5 g swartpeper


  • Vir die rys en ertjies


  • 45 g wit rys, afgespoel

  • 20 g groen ertjies

  • 2 g sout

  • 0.5 g swartpeper


  • Metode


  • 1. Plaas die rys in 'n kastrol met 90 g water en 1 g van die sout. Bring tot 'n sagte kookpunt oor medium hitte, bedek dan en verlaag na die laagste hitte. Kook vir 12 minute sonder om die deksel op te lig. Verwyder van die hitte en laat, bedek, vir 5 minute rus; die korrels moet sag, apart en droog op die oppervlak wees.

  • 2. Bring 'n tweede klein pan water tot kookpunt. Voeg die ertjies en die oorblywende 1 g sout by. Kook vir 2 minute, net totdat dit heldergroen en deurwarm is. Dreineer onmiddellik en geur met 0.5 g swartpeper.

  • 3. Verhit die braaiolie in 'n swaar pan oor medium hitte tot 175°C. Die olie moet glinster en vrylik beweeg, sonder om te rook.

  • 4. Voeg die gepaneerde varkenskotelet by en braai vir 3 tot 4 minute aan die eerste kant, draai dan om en braai vir 2 tot 3 minute aan die tweede kant. Die kors moet diep goudbruin en ferm wees, en die binnetemperatuur moet 63°C bereik. Plaas oor na papierhanddoeke en geur dadelik met die oorblywende 0.5 g swartpeper.

  • 5. Maak die rys liggies los met 'n vurk. Proe en pas slegs indien nodig aan met 'n klein knippie van die gereserveerde sout uit die bestanddeellys, en hou die korrels apart.

  • 6. Meng die rys en ertjies liggies saam, sonder om die ertjies fyn te druk. Die mengsel moet los bly, nie saamgepak nie.


  • Uitleg en bediening


    Skep die rys en ertjies in 'n netjiese hopie effens uit die middel. Laat die kotelet daarteen leun sodat die kors blootgestel en bros bly. Bedien onmiddellik terwyl die kotelet warm is en die rys nog soepel is.

    Professionele notas


  • Braai teen 'n stabiele temperatuur; as die olie te ver daal, sal die kors vet absorbeer en sy presisie verloor.

  • Laat die kotelet kortliks rus ná braai sodat die sappe kan set voordat dit gesny of bedien word.

  • Hou die rys eenvoudig en apart; sy rol is om die kotelet te ondersteun, nie daarmee mee te ding nie.
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