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Hot pot s plodovima mora i povrćem s tofuom, kineskim kupusom i gljivama

Hot pot s plodovima mora i povrćem s tofuom, kineskim kupusom i gljivama
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Nutritivne vrijednosti

Po porciji od 620 g

% dnevne vrijednosti na temelju prehrane od 2000 kcal

Kalorije 365 kcal
18% DV
Ukupne masti 14.0g
22% DV
Mononezasićene masti5.2g
Polinezasićene masti3.1g
Zasićene masti2.4g
Ukupni ugljikohidrati 24.0g
8% DV
Vlakna6.0g
Škrob10.0g
Šećeri8.0g
Proteini 31.0g
62% DV
Životinjski proteini24.0g
Biljni proteini7.0g

O proizvodu

Lagani hot pot s kozicama, bijelom ribom, tofuom i miješanim povrćem. Sadrži dosta proteina, umjereno je kaloričan te osigurava vlakna, kalij, selen i vitamin A.

Sastojci

Vitamini i minerali

Vitamini

NutrijentKoličinaDV%Poluživot
Biotin (B7)11.0mcg37%
Kolin118.0mg21%
Folat (B9)115.0mcg29%
Niacin (B3)5.8mg36%
Pantotenska kiselina (B5)1.6mg32%
Riboflavin (B2)0.4mg32%
Tiamin (B1)0.3mg23%
Vitamin A980.0mcg109%
Vitamin B123.4mcg142%
Vitamin B60.6mg34%
Vitamin C24.0mg27%
Vitamin D6.5mcg33%
Vitamin E1.8mg12%
Vitamin K185.0mcg154%

Minerali

NutrijentKoličinaDV%Poluživot
Kalcij255.0mg26%
Bakar420.0mcg47%
Željezo3.4mg19%
Magnezij72.0mg17%
Fosfor395.0mg56%
Kalij1180.0mg25%
Selen49.0mcg89%
Natrij620.0mg27%
Cink2.7mg25%

Vrući lonac s plodovima mora i povrćem s tofuom, kineskim kupusom i gljivama

Suzdržani vrući lonac izgrađen na jasnoći, slatkoći i čistoj morskoj dubini. Plodovi mora kuhaju se samo do mekoće, povrće zadržava oblik i svježinu, a tofu s tihom gracioznošću nosi slanost juhe. Posluženo kao skladno složen pladanj, ovo je jelo ravnoteže, a ne raskoši.

Osnove recepta


  • Kategorija jela: pladanj za vrući lonac

  • Kuhinja ili podrijetlo: nadahnuto istočnoazijskom kuhinjom

  • Vrsta slijeda: glavno jelo

  • Prinos: 2 porcije

  • Veličina porcije: 310 g

  • Vrijeme pripreme: 20 minuta

  • Vrijeme kuhanja: 12 minuta

  • Ukupno vrijeme: 32 minute

  • Težina: srednje zahtjevno


  • Oprema


  • 1 srednje veliki lonac ili plitki lonac, 20 cm

  • 1 mali pladanj ili plitica za posluživanje

  • 1 daska za rezanje

  • 1 kuharski nož

  • 1 fina ribež ili gulilica za mrkvu

  • 1 kuhinjska hvataljka ili štapići

  • 1 šuplja žlica


  • Sastojci



    Glavni sastojci


  • Škampi, oguljeni i očišćeni od crijeva: 120 g

  • File bijele ribe, bez kože i narezan na komade veličine zalogaja: 140 g

  • Čvrsti tofu, narezan na kocke od 2 cm: 120 g

  • Kineski kupus, narezan na široke trake: 120 g

  • Listovi krizanteme, podrezanih stapki: 40 g

  • Enoki gljive, podrezanog korijena i razdvojene: 30 g

  • Shiitake gljive, bez stapki i s narezanim klobucima: 30 g

  • Mrkva, narezana na tanke štapiće: 20 g

  • Sol: 6 g


  • Postupak



  • 1. Pripremite sve sastojke prije zagrijavanja lonca. Plodovi mora trebaju biti suhi i hladni, tofu neoštećen, a povrće narezano na uredne, jednake komade kako bi se kuhalo istim tempom.


  • 2. Zakuhajte 900 g vode i 4 g soli do laganog vrenja u loncu na srednje jakoj vatri. Tekućina treba biti bistra i jedva se pomicati, ne snažno ključati.


  • 3. Najprije dodajte mrkvu i shiitake gljive. Kuhajte lagano 2 minute, dok mrkva ne počne omekšavati po rubovima, a gljive ne otpuste svoju aromu.


  • 4. Dodajte kineski kupus i tofu. Kuhajte lagano još 3 minute, jednom okrenite tofu žlicom kako bi se ravnomjerno zagrijao, a kupus postao sjajan i podatniji.


  • 5. Dodajte file bijele ribe i škampe u jednom sloju. Kuhajte 2 do 3 minute, samo dok riba ne postane neprozirna i ne počne se listati po rubu, a škampi ne postanu ružičasti i lagano savijeni. Ne dopustite da juha snažno vrije.


  • 6. Dodajte enoki gljive i listove krizanteme s preostala 2 g soli. Kuhajte lagano 30 do 45 sekundi, samo dok listovi malo ne omekšaju, a enoki ne izgube sirovu krutost.


  • 7. Pažljivo podignite sadržaj šupljom žlicom i rasporedite ga na pladanj za posluživanje. Prelijte sastojke malom količinom vruće juhe tako da površina zablista, ali bez natapanja tanjura. Završno jelo treba biti uredno složeno, vruće i jasno izražene teksture.


  • Slaganje i posluživanje


    Složite tofu i povrće kao podlogu, zatim istaknuto rasporedite škampe i ribu na vrh kako bi plodovi mora ostali vidljivi. Poslužite odmah, dok je juha bistra, a povrće mekano, ali još uvijek jasno oblikovano. Ravnoteža treba biti nježna: slatkasti kupus, zemljaste gljive, čista riba i kratak, precizan završetak soli.

    Profesionalne napomene


  • Održavajte lagano vrenje tijekom cijelog kuhanja; snažno ključanje stvrdnut će škampe i zamutiti juhu.

  • Zelenje dodajte posljednje i samo nakratko, kako bi ostalo živahno i lagano uvenulo, a ne potpuno splasnulo.

  • Jelo je najbolje kada svaki sastavni dio ostane prepoznatljiv na tanjuru i u ustima.
  • Bez glutenaBez mliječnih proizvodaUravnotežena
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