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Hoender en wilde sampioene in ligte roomsous met gestoomde witrys

Hoender en wilde sampioene in ligte roomsous met gestoomde witrys
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Voedingsfeite

Per porsie van 395 g

% Daaglikse Waarde gebaseer op 'n 2000 kcal-dieet

Kalorieë 535 kcal
27% DV
Totale vet 21.4g
33% DV
Mono-onversadigde vet10.9g
Poli-onversadigde vet4.1g
Versadigde vet4.8g
Transvet0.1g
Totale koolhidrate 50.8g
17% DV
Vesel2.6g
Stysel45.7g
Suikers2.5g
Proteïen 34.5g
69% DV
Dierlike proteïen33.8g
Plantaardige proteïen0.7g

Oor

’n Matige porsie rysbak met hoenderbors en sampioene in ’n ligte, romerige pansous. Dit is relatief hoog in proteïen, met matige koolhidrate en ’n matige hoeveelheid vet.

Bestanddele

Vitamiene & Minerale

Vitamiene

VoedingstofHoeveelheidDV%Halfleeftyd
Biotien (B7)10.2mcg34%
Cholien108.0mg20%
Folaat (B9)36.0mcg9%
Niasien (B3)15.8mg99%
Pantoteensuur (B5)2.1mg42%
Riboflavien (B2)0.4mg32%
Tiamien (B1)0.1mg12%
Vitamien A38.0mcg4%
Vitamien B120.3mcg13%
Vitamien B60.8mg48%
Vitamien C3.1mg3%
Vitamien D0.3mcg2%
Vitamien E0.8mg5%
Vitamien K5.6mcg5%

Minerale

VoedingstofHoeveelheidDV%Halfleeftyd
Kalsium42.0mg4%
Koper290.0mcg32%
Yster2.3mg13%
Magnesium49.0mg12%
Fosfor332.0mg47%
Kalium612.0mg13%
Selenium35.0mcg64%
Natrium410.0mg18%
Sink2.3mg21%

Hoender en Wilde Sampioene in Ligte Roomsous met Gestoomde Witrys

Hoofnota


Hierdie gereg berus op terughouding: sagte hoender, behoorlik verbruin sampioene, en ’n ligte roomsous wat bind eerder as om te oorweldig. Die rys bly afsonderlik, die sous bly soepel, en die voltooide bord moet saamgestel, skoon en stilweg luuks smaak. Die sukses daarvan hang af van presiese hittebeheer en die dissipline om elke element in balans te hou.

Resep-noodsaaklikhede


  • Gereggroep: Rysbak

  • Kookkuns of oorsprong: Kontemporêr Europees-geïnspireer

  • Gangtipe: Hoofgereg

  • Opbrengs: 1 porsie

  • Porsiegrootte: 395 g

  • Voorbereidingstyd: 10 minute

  • Gaarmaaktyd: 15 minute

  • Totale tyd: 25 minute

  • Moeilikheidsgraad: Matig


  • Toerusting


  • 1 soteerpan, 24 cm

  • 1 klein kastrol

  • 1 skerp mes en snyplank

  • 1 lepel of klein spatel

  • 1 opdienbak of vlak bord


  • Bestanddele


    Rys


  • 180 g gaar witrys


  • Hoender en sampioene


  • 120 g gaar hoenderbors, in netjiese stukke gesny

  • 50 g sampioene, skoongemaak en in skywe gesny

  • 20 g ui, fyn gesny

  • 8 g kookolie


  • Sous en afronding


  • 12 g ligte roomsous

  • 5 g sprietui, dun gesny


  • Metode


  • 1. Plaas die gaar witrys in die klein kastrol met 10 g water indien nodig om dit effens los te maak. Verhit oor lae hitte vir 3 tot 4 minute, roer een of twee keer, totdat die korrels warm, los en soepel is. Hou bedek weg van die hitte.


  • 2. Plaas die soteerpan oor medium hitte en voeg die kookolie by. Voeg die ui by en kook vir 2 minute, roer aanhoudend, totdat dit deurskynend en liggies soet is, maar nie verkleur nie.


  • 3. Voeg die sampioene by en kook vir 4 tot 5 minute, sodat hulle vog vrystel en dan ’n lig goudbruin randjie kry. Die pan moet skoon en aards ruik, en die sampioene moet sag wees sonder enige rou fermheid.


  • 4. Voeg die gaar hoenderbors by en skud vir 1 minuut, net lank genoeg om dit deur te warm sonder om die vleis styf te maak. Die hoender moet klam en bleek bly, sonder ’n droë oppervlak.


  • 5. Voeg die ligte roomsous by en verlaag die hitte na laag. Roer vir 1 tot 2 minute totdat die sous die hoender en sampioene liggies met ’n dun, glansende lagie bedek. Dit moet vloeibaar bly, nie swaar wees nie, en moet nie skif nie.


  • 6. Vou die sprietui in en verwyder onmiddellik van die hitte. Proe die balans van die sous en maak seker die finale tekstuur is syerig en kleef net liggies.


  • Uitplatering en bediening


    Skep die warm rys in die middel van die bord of bak. Lepel die hoender en sampioene met hul sous netjies oor en om die rys, sodat sommige korrels sigbaar bly. Rond af met die sprietui wat eweredig versprei is sodat die bord skoon vertoon en die sous in ’n ingetoë, elegante poel lê.

    Professionele notas


    Hou die sampioene aanvanklik in ’n enkele laag sodat hulle verbruin eerder as stoom. Die sous moet lig bly; as dit te veel verdik, verloor die gereg sy helderheid. Bedien onmiddellik terwyl die rys warm is en die sous nog glansend is.
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