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Gestoomde garnale met glasnoedels en gesmoorde groente

Gestoomde garnale met glasnoedels en gesmoorde groente
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Voedingsfeite

Per porsie van 230 g

% Daaglikse Waarde gebaseer op 'n 2000 kcal-dieet

Kalorieë 255 kcal
13% DV
Totale vet 7.0g
11% DV
Mono-onversadigde vet3.6g
Poli-onversadigde vet1.6g
Versadigde vet1.3g
Totale koolhidrate 24.0g
8% DV
Vesel1.5g
Stysel21.5g
Suikers1.0g
Proteïen 23.0g
46% DV
Dierlike proteïen21.0g
Plantaardige proteïen2.0g

Oor

’n Ligte seekosgereg met heel garnale op glasnoedels en groente. Dit is relatief hoog in proteïen, matig in koolhidrate en laag tot matig in vet.

Bestanddele

Vitamiene & Minerale

Vitamiene

VoedingstofHoeveelheidDV%Halfleeftyd
Biotien (B7)4.0mcg13%
Cholien95.0mg17%
Folaat (B9)22.0mcg6%
Niasien (B3)3.1mg19%
Pantoteensuur (B5)0.6mg12%
Riboflavien (B2)0.1mg9%
Tiamien (B1)0.1mg7%
Vitamien A85.0mcg9%
Vitamien B121.4mcg58%
Vitamien B60.2mg11%
Vitamien C6.0mg7%
Vitamien D0.5mcg3%
Vitamien E1.2mg8%
Vitamien K45.0mcg38%

Minerale

VoedingstofHoeveelheidDV%Halfleeftyd
Kalsium95.0mg10%
Koper180.0mcg20%
Yster2.1mg12%
Magnesium48.0mg11%
Fosfor235.0mg34%
Kalium290.0mg6%
Selenium38.0mcg69%
Natrium780.0mg34%
Sink1.6mg15%

Gestoomde Garnale met Glasnoedels en Verlepte Groente

Inleiding


Dit is 'n ingetoë gereg met skoon geur en presiese tekstuur: soet garnale, deurskynende noedels en sagte groente, saamgebind deur knoffel en sojasous. Die stoom dra die geurmiddels deur elke laag, terwyl die kort hitte varsheid en definisie behou. Dit moet lig, soutig en gebalanseerd eindig, sonder dat enigiets oorwerk is.

Resep-noodsaaklikhede


  • Geregkategorie: Gestoomde noedel- en seekosgereg

  • Kombuis of oorsprong: Oos-Asies-geïnspireer

  • Gangtipe: Hoofgereg

  • Opbrengs: 1 porsie

  • Porsiegrootte: 230 g

  • Voorbereidingstyd: 10 minute

  • Gaarmaaktyd: 8 minute

  • Totale tyd: 18 minute

  • Moeilikheidsgraad: Medium


  • Toerusting


  • 1 hittebestande vlak bak of stoomskottel, 18 tot 20 cm

  • Stomer of bedekte pot met rak

  • Klein pan

  • Fyn sif

  • Tangetjie


  • Bestanddele


    Hoofkomponent


  • 90 g garnale, geskil en skoongemaak

  • 45 g glasnoedels

  • 60 g blaargroente, skoongemaak

  • 6 g knoffel, fyn gesny

  • 10 g sojasous

  • 8 g kookolie

  • 1 g swartpeper

  • 2 g sout


  • Metode


  • 1. Bring 'n stomer of bedekte pot oor hoë hitte tot 'n bestendige kookpunt. Plaas die glasnoedels in 'n bak, bedek met warm water, en week vir 4 minute tot buigsaam maar steeds effens ferm in die middel. Dreineer goed en hou eenkant.


  • 2. Geur die garnale met 1 g van die sout en 0.5 g van die swartpeper. Meng die blaargroente met die oorblywende 1 g sout en hou kortliks eenkant sodat dit begin sag word.


  • 3. Verhit die kookolie in 'n klein pan oor medium hitte. Voeg die knoffel by en kook vir 30 tot 45 sekondes, net tot geurig en lig goudkleurig. Verwyder dadelik van die hitte en roer die sojasous en oorblywende swartpeper by.


  • 4. Rangskik die gedreineerde glasnoedels op die bodem van die hittebestande skottel. Plaas die blaargroente bo-op en rondom die noedels in 'n egalige laag. Sit die garnale bo-op in 'n enkele laag, en skep dan die knoffel-soja-olie eweredig oor die gereg.


  • 5. Stoom vir 4 tot 5 minute oor aktiewe stoom, bedek, totdat die garnale ondeursigtig, liggies gekrul en net ferm om aan te raak is, en die groente sag maar steeds helder is. Die noedels moet heeltemal deurskynend en soepel wees nadat dit die geurmiddels opgeneem het.


  • 6. Verwyder onmiddellik en bedien terwyl die gereg warm en glansend is. Die sous moet liggies aan die noedels kleef eerder as om onder in die skottel op te dam.


  • Uitplatering en bediening


    Bedien direk in die stoomskottel of plaas versigtig oor na 'n verhitte vlak bord, met die garnale sigbaar bo-op. Die finale aanbieding moet netjies en gelaag wees, met die groente wat die noedels omraam en die knoffelgegeurde sous wat die oppervlak eweredig bedek.

    Professionele notas


  • Moenie die garnale te lank stoom nie; die tekstuur moet sappig bly, nie rubberagtig nie.

  • Die noedels moet versag wees voordat dit gestoom word, nooit rou en droog nie, anders sal dit ongelyk in die middel bly.

  • Voeg die knoffelolie by terwyl dit warm is, maar nie aggressief borrelend nie, sodat die knoffel aromaties bly eerder as bitter word.
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