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Pittige knoffel-soja-gemarineerde hoender

Pittige knoffel-soja-gemarineerde hoender
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Voedingsfeite

Per porsie van 950 g

% Daaglikse Waarde gebaseer op 'n 2000 kcal-dieet

Kalorieë 1580 kcal
79% DV
Totale vet 88.0g
100% DV
Mono-onversadigde vet50.6g
Poli-onversadigde vet18.0g
Versadigde vet19.0g
Transvet0.4g
Totale koolhidrate 18.0g
6% DV
Vesel2.0g
Stysel12.0g
Suikers4.0g
Proteïen 176.0g
100% DV
Dierlike proteïen176.0g

Oor

Dit lyk soos rou hoender wat swaar bedek is met 'n pittige knoffel-en-rissie-marinade. Dit is hoog in proteïen en vet, met relatief min koolhidrate buiten die sous en geurmiddels.

Bestanddele

Vitamiene & Minerale

Vitamiene

VoedingstofHoeveelheidDV%Halfleeftyd
Biotien (B7)24.0mcg80%
Cholien620.0mg113%
Folaat (B9)42.0mcg11%
Niasien (B3)52.0mg325%
Pantoteensuur (B5)8.5mg170%
Riboflavien (B2)1.4mg108%
Tiamien (B1)0.9mg75%
Vitamien A85.0mcg9%
Vitamien B121.9mcg79%
Vitamien B64.8mg282%
Vitamien C6.5mg7%
Vitamien D1.0mcg5%
Vitamien E4.2mg28%
Vitamien K18.0mcg15%

Minerale

VoedingstofHoeveelheidDV%Halfleeftyd
Kalsium120.0mg12%
Koper420.0mcg47%
Yster5.8mg32%
Magnesium150.0mg36%
Fosfor1550.0mg221%
Kalium2100.0mg45%
Selenium185.0mcg336%
Natrium3200.0mg139%
Sink8.5mg77%

Pittige Knoffel-soja-gemarineerde Hoender

’n Hartige, pittige gemarineerde hoendergereg met knoffel-, soja- en brandrissiegeure. Dit word die beste gaargemaak ná marinering en warm bedien.

Bestanddele
  • Hoender 800 g

  • Knoffel 40 g

  • Brandrissie-olie 40 g

  • Sojasous 50 g

  • Rooi brandrissievlokkies 5 g

  • Swartpeper 3 g

  • Sout 7 g

  • Suiker 5 g


    • Instruksies
  • 1. Kap die knoffel baie fyn.

  • 2. Meng die knoffel, brandrissie-olie, sojasous, rooi brandrissievlokkies, swartpeper, sout en suiker in ’n bak.

  • 3. Voeg die hoender by en meng deeglik totdat dit eweredig bedek is.

  • 4. Bedek en marineer in die yskas vir minstens 30 minute.

  • 5. Maak die gemarineerde hoender gaar volgens jou verkose metode totdat dit heeltemal gaar is en nie meer pienk in die middel is nie.

  • 6. Bedien warm.


    • Voorbereidingstyd
    10 minute

    Gaarmaaktyd
    15 tot 20 minute

    Nuttige wenke
  • Meng die marinade goed sodat die knoffel en speserye eweredig versprei.

  • Moenie rou marinade hergebruik nie, tensy dit deeglik gaargemaak word.

  • Pas die brandrissievlokkies na smaak aan as jy ’n sagter of skerper resultaat wil hê.
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