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Græsk salat med feta, oliven og oregano

Græsk salat med feta, oliven og oregano
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Næringsindhold

Pr. portion på 340 g

% daglig værdi baseret på en kost på 2000 kcal

Kalorier 520 kcal
26% DV
Fedt i alt 44.0g
68% DV
Enkeltumættede fedtsyrer18.5g
Flerumættede fedtsyrer2.5g
Mættede fedtsyrer20.0g
Transfedtsyrer0.8g
Kulhydrat i alt 18.0g
6% DV
Kostfibre5.0g
Stivelse4.0g
Sukkerarter9.0g
Protein 17.0g
34% DV
Animalsk protein15.0g
Vegetabilsk protein2.0g

Om

En græskinspireret salat med ekstra meget feta, agurk, grøn peberfrugt, tomat, oliven, løg, olivenolie og oregano. Højt indhold af fedt og natrium, moderat protein og relativt få kulhydrater.

Ingredienser

Vitaminer & mineraler

Vitaminer

NæringsstofMængdeDV%Halveringstid
Biotin9.0mcg30%
Cholin32.0mg6%
Folat75.0mcg19%
Niacin1.4mg9%
Pantothensyre0.8mg16%
Riboflavin0.8mg62%
Thiamin0.1mg8%
Vitamin A210.0mcg23%
Vitamin B122.0mcg83%
Vitamin B60.3mg18%
Vitamin C52.0mg58%
Vitamin D0.7mcg3%
Vitamin E1.8mg12%
Vitamin K42.0mcg35%

Mineraler

NæringsstofMængdeDV%Halveringstid
Calcium720.0mg72%
Kobber140.0mcg16%
Jern2.2mg12%
Magnesium42.0mg10%
Fosfor430.0mg61%
Kalium520.0mg11%
Selen22.0mcg40%
Natrium1450.0mg63%
Zink3.3mg30%

Horiatiki-salat med feta, oliven og oregano

Indledning


Dette er den græske landsbysalat i sin mest præcise form: klar, saltpræget og kompromisløst enkel. Rettens succes afhænger af grøntsagernes kvalitet, fetaens fasthed og tilbageholdenheden med olivenolien. Intet skjules; hvert element skal forblive tydeligt, køligt og markant krydret.

Opskriftsdetaljer


  • Retkategori: Salat

  • Køkken eller oprindelse: Græsk

  • Rettype: Forret eller let hovedret

  • Udbytte: 1 portion

  • Portionsstørrelse: 340 g

  • Forberedelsestid: 15 minutter

  • Tilberedningstid: 0 minutter

  • Samlet tid: 15 minutter

  • Sværhedsgrad: Nem


    • Udstyr


  • Kokkekniv

  • Skærebræt

  • Røreskål

  • Serveringstallerken


    • Ingredienser


  • Fetaost, 80 g

  • Agurk, 90 g, skrællet hvis skindet er sejt, skåret i tykke halve skiver

  • Grøn peberfrugt, 35 g, uden kerner og skåret i smalle strimler

  • Tomat, 85 g, skåret i både

  • Løg, 20 g, skåret i meget tynde skiver

  • Oliven, 15 g, uden sten

  • Olivenolie, 12 g

  • Græskarkerner, 8 g

  • Tørret oregano, 1 g


    • Fremgangsmåde


  • 1. Kom agurk, grøn peberfrugt, tomat, løg og oliven i en røreskål. Håndter tomaterne forsigtigt, så de bevarer formen og ikke afgiver for meget saft.

  • 2. Tilsæt fetaosten i én samlet blok eller i store, rene stykker. Osten skal ligge tydeligt fremme i stedet for at forsvinde blandt grøntsagerne.

  • 3. Dryp olivenolien jævnt over salaten. Grøntsagerne skal skinne let, ikke soppe i olie.

  • 4. Drys græskarkernerne over overfladen, og afslut med den tørrede oregano. Aromaen skal være ren og urtepræget.

  • 5. Vend kun salaten én gang, meget let, hvis det ønskes; ellers lad salaten forblive anrettet. Den endelige tekstur skal stadig være sprød, saftig og adskilt, med fetaen intakt.


    • Anretning og servering


    Anret salaten i en lav skål eller på en bred tallerken, så grøntsagerne forbliver synlige. Læg fetaen ovenpå, afslut med olie, kerner og oregano, og servér straks, mens grøntsagerne er kolde og osten er fast.

    Faglige noter


    Brug modne tomater med nok struktur til at kunne skæres rent. Skær løget så fint som muligt, så det giver salaten skarphed uden at dominere. Balancen skal forblive saltpræget, frisk og tilpas tør til, at salaten holder sin form på tallerkenen.
    VegetariskMiddelhavsdiætGlutenfriBalanceret
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