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Seekos- en groente-hotpot met tofu, Chinese kool en sampioene

Seekos- en groente-hotpot met tofu, Chinese kool en sampioene
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Voedingsfeite

Per porsie van 620 g

% Daaglikse Waarde gebaseer op 'n 2000 kcal-dieet

Kalorieë 365 kcal
18% DV
Totale vet 14.0g
22% DV
Mono-onversadigde vet5.2g
Poli-onversadigde vet3.1g
Versadigde vet2.4g
Totale koolhidrate 24.0g
8% DV
Vesel6.0g
Stysel10.0g
Suikers8.0g
Proteïen 31.0g
62% DV
Dierlike proteïen24.0g
Plantaardige proteïen7.0g

Oor

’n Ligte hotpot met garnale, witvis, tofu en gemengde groente as basis. Dit is relatief hoog in proteïen, laag tot matig in kalorieë, en verskaf vesel, kalium, selenium en vitamien A.

Bestanddele

Vitamiene & Minerale

Vitamiene

VoedingstofHoeveelheidDV%Halfleeftyd
Biotien (B7)11.0mcg37%
Cholien118.0mg21%
Folaat (B9)115.0mcg29%
Niasien (B3)5.8mg36%
Pantoteensuur (B5)1.6mg32%
Riboflavien (B2)0.4mg32%
Tiamien (B1)0.3mg23%
Vitamien A980.0mcg109%
Vitamien B123.4mcg142%
Vitamien B60.6mg34%
Vitamien C24.0mg27%
Vitamien D6.5mcg33%
Vitamien E1.8mg12%
Vitamien K185.0mcg154%

Minerale

VoedingstofHoeveelheidDV%Halfleeftyd
Kalsium255.0mg26%
Koper420.0mcg47%
Yster3.4mg19%
Magnesium72.0mg17%
Fosfor395.0mg56%
Kalium1180.0mg25%
Selenium49.0mcg89%
Natrium620.0mg27%
Sink2.7mg25%

Seekos- en groente-hotpot met tofu, Chinese kool en sampioene

’n Ingehoue hotpot gebou op helderheid, soetheid en skoon mariene diepte. Die seekos word net tot sagtheid gaargemaak, die groente behou vorm en varsheid, en die tofu dra die sous se soutigheid met stille grasie. Bedien as ’n saamgestelde skottel, is dit ’n gereg van balans eerder as oordaad.

Resep-noodsaaklikhede


  • Geregkategorie: Hotpot-skottel

  • Kombuis of oorsprong: Oos-Asies-geïnspireer

  • Gangtipe: Hoofgereg

  • Opbrengs: 2 porsies

  • Porsiegrootte: 310 g

  • Voorbereidingstyd: 20 minute

  • Gaarmaaktyd: 12 minute

  • Totale tyd: 32 minute

  • Moeilikheidsgraad: Matig


  • Toerusting


  • 1 medium kastrol of vlak pot, 20 cm

  • 1 klein skinkbord of opdienbord

  • 1 snyplank

  • 1 sjefmes

  • 1 fyn rasper of skiller vir wortel

  • 1 tang of eetstokkies

  • 1 gaatjieslepel


  • Bestanddele



    Hoofbestanddele


  • Garnale, geskil en aar verwyder: 120 g

  • Witvisfilet, sonder vel en in happiegrootte stukke gesny: 140 g

  • Ferm tofu, in 2 cm-blokkies gesny: 120 g

  • Chinese kool, in breë repe gesny: 120 g

  • Krisantgroente, stingels afgesny: 40 g

  • Enoki-sampioene, wortelpunt afgesny en geskei: 30 g

  • Shiitake-sampioene, stingels verwyder en hoede in skywe gesny: 30 g

  • Wortel, in fyn stafies gesny: 20 g

  • Sout: 6 g


  • Metode



  • 1. Berei al die bestanddele voor voordat die pot verhit word. Die seekos moet droog en koud wees, die tofu ongeskonde, en die groente in netjiese, egalige stukke gesny sodat dit teen dieselfde tempo gaar word.


  • 2. Bring 900 g water en 4 g van die sout tot ’n sagte prut in die kastrol oor medium hitte. Die vloeistof moet helder wees en skaars beweeg, nie sterk kook nie.


  • 3. Voeg die wortel en shiitake-sampioene eerste by. Prut vir 2 minute totdat die wortel aan die rande begin sag word en die sampioene hul aroma vrystel.


  • 4. Voeg die Chinese kool en tofu by. Prut nog 3 minute en draai die tofu een keer met ’n lepel sodat dit egalig warm word en die kool glansend en soepel raak.


  • 5. Voeg die witvis en garnale in ’n enkele laag by. Kook vir 2 tot 3 minute, net totdat die vis ondeursigtig word en aan die rand begin vlok, en die garnale pienk en liggies gekrul word. Moenie die sous sterk laat kook nie.


  • 6. Voeg die enoki-sampioene en krisantgroente saam met die oorblywende 2 g sout by. Prut vir 30 tot 45 sekondes, net totdat die groente effens versag en die enoki hul rou styfheid verloor.


  • 7. Skep die inhoud versigtig met ’n gaatjieslepel uit en rangskik dit op die opdienbord. Skep ’n klein hoeveelheid van die warm sous oor die bestanddele sodat die oppervlak glinster sonder om die bord te oorstroom. Die finale gereg moet netjies saamgestel, stomend en duidelik onderskeibaar in tekstuur wees.


  • Uitplasing en bediening


    Rangskik die tofu en groente as die basis, en plaas dan die garnale en vis opvallend bo-op sodat die seekos sigbaar bly. Bedien onmiddellik terwyl die sous helder is en die groente sag maar steeds duidelik afgebaken is. Die balans moet delikaat wees: soet kool, aardse sampioene, skoon vis, en ’n kort, presiese afronding van sout.

    Professionele notas


  • Hou die prut deurgaans sag; ’n sterk kook sal die garnale taai maak en die sous troebel maak.

  • Voeg die groente laaste en net kortliks by, sodat dit helder bly en liggies verlep eerder as heeltemal inmekaarsak.

  • Die gereg is op sy beste wanneer elke komponent op die bord en in die mond identifiseerbaar bly.
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