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Sote van wit sampioene en groenrissies

Sote van wit sampioene en groenrissies
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Voedingsfeite

Per porsie van 280 g

% Daaglikse Waarde gebaseer op 'n 2000 kcal-dieet

Kalorieë 68 kcal
3% DV
Totale vet 1.3g
2% DV
Mono-onversadigde vet0.3g
Poli-onversadigde vet0.5g
Versadigde vet0.2g
Totale koolhidrate 11.8g
4% DV
Vesel3.9g
Stysel3.3g
Suikers4.6g
Proteïen 7.1g
14% DV
Plantaardige proteïen7.1g

Oor

’n Laekalorie-mengsel van meestal gesnyde wit sampioene met ’n klein hoeveelheid groenrissies. Dit het ’n hoë waterinhoud, matige proteïen en vesel, en is baie laag in vet.

Bestanddele

  • white mushrooms
  • green chili peppers

Vitamiene & Minerale

Vitamiene

VoedingstofHoeveelheidDV%Halfleeftyd
Biotien (B7)10.2mcg34%
Cholien48.5mg9%
Folaat (B9)54.0mcg14%
Niasien (B3)10.1mg63%
Pantoteensuur (B5)3.9mg78%
Riboflavien (B2)0.9mg73%
Tiamien (B1)0.3mg23%
Vitamien A22.0mcg2%
Vitamien B60.3mg20%
Vitamien C18.4mg20%
Vitamien D0.4mcg2%
Vitamien E0.2mg1%
Vitamien K10.5mcg9%

Minerale

VoedingstofHoeveelheidDV%Halfleeftyd
Kalsium20.0mg2%
Koper420.0mcg47%
Yster1.6mg9%
Magnesium28.0mg7%
Fosfor250.0mg36%
Kalium930.0mg20%
Selenium24.0mcg44%
Natrium18.0mg1%
Sink1.4mg13%

Soteer van wit sampioene en groen brandrissies

Inleiding


Hierdie is ’n eenvoudige gereg, gebou op kontras eerder as versiering: die stille diepte van wit sampioene teenoor die helder hitte van groen brandrissies. As dit met dissipline gaargemaak word, word dit meer as ’n eenvoudige soteer; dit is ’n studie in vogbeheer, sagtheid en skoon geur. Die finale gereg moet glansend, ligweg gekonsentreer en skerp aromaties wees.

Resep-noodsaaklikhede


  • Geregtkategorie: Groente-soteer

  • Kombuis of oorsprong: Kontemporêr

  • Gangtipe: Bygereg

  • Opbrengs: 1 porsie

  • Porsiegrootte: 280 g

  • Voorbereidingstyd: 10 minute

  • Gaarmaaktyd: 8 minute

  • Totale tyd: 18 minute

  • Moeilikheidsgraad: Maklik


    • Toerusting


  • Sjefmes

  • Snyplank

  • Groot soteerpan, 28 cm

  • Houtlepel of hittebestande spatel

  • Kombuisskaal


    • Bestanddele


    Hoofkomponent


  • Wit sampioene, in skywe gesny: 200 g

  • Groen brandrissies, in skywe gesny: 80 g


    • Metode


  • 1. Plaas die gesnyde sampioene en groen brandrissies op aparte dele van die plank. Hou die snitte netjies en eweredig sodat die gaarmaak egalig bly.

  • 2. Plaas ’n groot soteerpan oor medium-hoë hitte. Wanneer die pan warm is, voeg die gesnyde sampioene in ’n enkele laag by. Kook vir 4 minute en roer eers ná die eerste minuut, totdat die sampioene hul vog vrystel en begin krimp.

  • 3. Gaan voort om vir 2 tot 3 minute te kook en roer af en toe, totdat die vloeistof verdamp en die sampioene ’n liggoue rand kry. Hulle moet soepel bly, nie droog nie.

  • 4. Voeg die gesnyde groen brandrissies by en kook nog 1 tot 2 minute, terwyl jy aanhoudend omgooi, totdat die brandrissies effens sag word en hul aroma skerper word sonder om varsheid te verloor.

  • 5. Haal die pan van die hitte af sodra die groente glansend, sag en ligweg gekonsentreer is. Die sampioene moet heeltemal gaar wees, sonder ’n rou middel, en die brandrissies moet helder bly.


    • Opdien en bediening


    Skep die soteer op ’n warm bord in ’n kompakte hopie, sodat die sampioene en brandrissies onderskeibaar bly. Bedien onmiddellik terwyl die groente nog glansend is en die brandrissies steeds hul skoon hitte dra.

    Professionele notas


  • Die sampioene moet hard genoeg gaargemaak word om vog uit te dryf; anders sal die gereg waterig smaak.

  • Voeg die brandrissies laat by sodat hul varsheid die hitte van die pan oorleef.

  • Die finale tekstuur moet sag en ligweg ingekook wees, nooit nat of ingeval nie.
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