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Sauterede hvide champignoner med grøn chili

Sauterede hvide champignoner med grøn chili
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Næringsindhold

Pr. portion på 280 g

% daglig værdi baseret på en kost på 2000 kcal

Kalorier 68 kcal
3% DV
Fedt i alt 1.3g
2% DV
Enkeltumættede fedtsyrer0.3g
Flerumættede fedtsyrer0.5g
Mættede fedtsyrer0.2g
Kulhydrat i alt 11.8g
4% DV
Kostfibre3.9g
Stivelse3.3g
Sukkerarter4.6g
Protein 7.1g
14% DV
Vegetabilsk protein7.1g

Om

En kalorielet blanding med mest skivede hvide champignoner og en lille mængde grøn chili. Retten har et højt vandindhold, et moderat indhold af protein og kostfibre samt meget lidt fedt.

Ingredienser

  • white mushrooms
  • green chili peppers

Vitaminer & mineraler

Vitaminer

NæringsstofMængdeDV%Halveringstid
Biotin10.2mcg34%
Cholin48.5mg9%
Folat54.0mcg14%
Niacin10.1mg63%
Pantothensyre3.9mg78%
Riboflavin0.9mg73%
Thiamin0.3mg23%
Vitamin A22.0mcg2%
Vitamin B60.3mg20%
Vitamin C18.4mg20%
Vitamin D0.4mcg2%
Vitamin E0.2mg1%
Vitamin K10.5mcg9%

Mineraler

NæringsstofMængdeDV%Halveringstid
Calcium20.0mg2%
Kobber420.0mcg47%
Jern1.6mg9%
Magnesium28.0mg7%
Fosfor250.0mg36%
Kalium930.0mg20%
Selen24.0mcg44%
Natrium18.0mg1%
Zink1.4mg13%

Sauterede hvide svampe og grøn chili

Indledning


Dette er en enkel ret, bygget på kontrast frem for pynt: den stille dybde i hvide svampe mod den klare styrke fra grønne chilipebre. Tilberedt med disciplin bliver den til mere end en simpel sauté; den er et studie i fugtkontrol, mørhed og ren smag. Den færdige ret skal være blank, let koncentreret og skarpt aromatisk.

Grundlæggende om opskriften


  • Kategori: Grøntsagssauté

  • Køkken eller oprindelse: Moderne

  • Rettype: Tilbehør

  • Udbytte: 1 portion

  • Portionsstørrelse: 280 g

  • Forberedelsestid: 10 minutter

  • Tilberedningstid: 8 minutter

  • Samlet tid: 18 minutter

  • Sværhedsgrad: Nem


  • Udstyr


  • Kokkekniv

  • Skærebræt

  • Stor sauterpande, 28 cm

  • Træske eller varmefast spatel

  • Køkkenvægt


  • Ingredienser


    Hovedkomponent


  • Hvide svampe, i skiver: 200 g

  • Grønne chilipebre, i skiver: 80 g


  • Fremgangsmåde


  • 1. Læg de skivede svampe og grønne chilipebre på hver sin del af skærebrættet. Hold skiverne rene og ensartede, så tilberedningen forbliver jævn.

  • 2. Sæt en stor sauterpande over middelhøj varme. Når panden er varm, tilsættes de skivede svampe i ét lag. Tilbered i 4 minutter, og rør først efter det første minut, indtil svampene afgiver deres væde og begynder at skrumpe.

  • 3. Fortsæt tilberedningen i 2 til 3 minutter, og rør af og til, indtil væsken fordamper, og svampene får en let gylden kant. De skal forblive smidige, ikke tørre.

  • 4. Tilsæt de skivede grønne chilipebre, og tilbered i yderligere 1 til 2 minutter under jævn omrøring, indtil chilierne bliver let bløde, og deres aroma bliver skarpere uden at miste friskhed.

  • 5. Tag panden af varmen, så snart grøntsagerne er blanke, møre og let koncentrerede. Svampene skal være helt gennemtilberedte uden rå midte, og chilierne skal stadig være klare i farven.


  • Anretning og servering


    Overfør sautén til en varm tallerken i en kompakt bunke, så svampe og chilier forbliver adskilte. Server straks, mens grøntsagerne er blanke, og chilierne stadig har deres rene styrke.

    Faglige noter


  • Svampene skal tilberedes hårdt nok til at drive fugten af; ellers vil retten smage fortyndet.

  • Tilsæt chilierne sent, så deres friskhed overlever varmen fra panden.

  • Den færdige tekstur skal være mør og let reduceret, aldrig våd eller faldet sammen.
  • VeganskVegetariskPaleoGlutenfriMælkefriWhole30Balanceret
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