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Pileći curry s kokosom, bijelom rižom i cilantrom

Pileći curry s kokosom, bijelom rižom i cilantrom
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Nutritivne vrijednosti

Po porciji od 360 g

% dnevne vrijednosti na temelju prehrane od 2000 kcal

Kalorije 520 kcal
26% DV
Ukupne masti 26.0g
40% DV
Mononezasićene masti11.2g
Polinezasićene masti4.8g
Zasićene masti8.5g
Trans masti0.1g
Ukupni ugljikohidrati 39.0g
13% DV
Vlakna4.0g
Škrob31.0g
Šećeri4.0g
Proteini 31.0g
62% DV
Životinjski proteini28.0g
Biljni proteini3.0g

O proizvodu

Umjerena porcija pilećeg curryja poslužena s bijelom rižom. Ovo jelo donosi visok udio proteina, umjerenu količinu ugljikohidrata i nešto više masti iz ulja i curry umaka.

Sastojci

Vitamini i minerali

Vitamini

NutrijentKoličinaDV%Poluživot
Biotin (B7)8.0mcg27%
Kolin108.0mg20%
Folat (B9)32.0mcg8%
Niacin (B3)13.4mg84%
Pantotenska kiselina (B5)1.4mg28%
Riboflavin (B2)0.2mg15%
Tiamin (B1)0.2mg13%
Vitamin A220.0mcg24%
Vitamin B120.3mcg15%
Vitamin B60.8mg50%
Vitamin C9.0mg10%
Vitamin D0.2mcg1%
Vitamin E1.8mg12%
Vitamin K18.0mcg15%

Minerali

NutrijentKoličinaDV%Poluživot
Kalcij58.0mg6%
Bakar180.0mcg20%
Željezo2.6mg14%
Magnezij52.0mg12%
Fosfor305.0mg44%
Kalij620.0mg13%
Selen31.0mcg56%
Natrij540.0mg23%
Cink2.1mg19%

Zlatni pileći curry s kokosom, bijelom rižom i cilantrom

Uvod



Ovo se jelo temelji na jasnoći: mekana piletina, suzdržana baza curryja i riža koja nosi umak bez da postane teška. Kokosovo mlijeko ublažava začine i daje curryju uglađen, zaokružen završetak, dok cilantro posljednji zalogaj podiže svježinom. To je skladno složen tanjur, izravan u okusu i uravnotežen u teksturi.

Osnove recepta



  • Kategorija jela: Curry s rižom

  • Kuhinja ili podrijetlo: Nadahnuto južnoazijskom kuhinjom

  • Vrsta jela: Glavno jelo

  • Prinos: 1 porcija

  • Veličina porcije: 360 g

  • Vrijeme pripreme: 15 minuta

  • Vrijeme kuhanja: 25 minuta

  • Ukupno vrijeme: 40 minuta

  • Težina: Srednje zahtjevno


  • Oprema



  • 1 srednji lonac za rižu

  • 1 tava za pirjanje ili plitki lonac, 24 cm

  • 1 daska za rezanje

  • 1 kuharski nož

  • 1 drvena žlica ili lopatica otporna na toplinu

  • 1 fina ribež za češnjak i đumbir

  • 1 poklopac za tavu za curry


  • Sastojci



    Riža


  • Bijela riža, 60 g

  • Voda, 120 g

  • Sol, 1 g


  • Curry


  • Biljno ulje, 12 g

  • Luk, sitno narezan na kockice, 35 g

  • Češnjak, sitno nariban, 6 g

  • Đumbir, sitno nariban, 6 g

  • Curry u prahu, 4 g

  • Kurkuma, 1 g

  • Pileća prsa, narezana na komade od 2 cm, 120 g

  • Mrkva, narezana na sitne kockice, 30 g

  • Rajčica, sitno narezana na kockice, 40 g

  • Kokosovo mlijeko, 70 g

  • Voda, 35 g

  • Sol, 3 g


  • Završetak


  • Cilantro, listovi i nježne stabljike, 8 g


  • Postupak



  • 1. U loncu pomiješajte bijelu rižu, vodu i sol. Zakuhajte na jakoj vatri, zatim poklopite, smanjite na najnižu vatru i kuhajte 12 minuta. Maknite s vatre i ostavite da odstoji, poklopljeno, 10 minuta. Zrna trebaju biti mekana, odvojena i suha na površini.


  • 2. Dok se riža kuha, zagrijte biljno ulje u tavi za pirjanje na srednjoj vatri. Dodajte luk i kuhajte 4 minute, redovito miješajući, dok ne omekša i postane staklast, bez da dobije boju.


  • 3. Dodajte češnjak i đumbir te kuhajte 30 sekundi, stalno miješajući. Dodajte curry u prahu i kurkumu pa kuhajte još 20 sekundi, samo dok ne zamiriše i začini lagano ne potamne u ulju.


  • 4. Dodajte pileća prsa i kuhajte 3 minute, okrećući komade tako da budu lagano obloženi i neprozirni izvana. Dodajte mrkvu i rajčicu, zatim kuhajte 2 minute, miješajući kako bi se rajčica počela raspadati.


  • 5. Dodajte kokosovo mlijeko, vodu i sol. Lagano zakuhajte, zatim poklopite i kuhajte 8 minuta na laganoj vatri. Otkrijte i kuhajte još 2 minute, dok piletina ne bude upravo kuhana, mrkva mekana, a umak sjajan i lagano zgusnut.


  • 6. Maknite s vatre i umiješajte cilantro. Curry treba biti aromatičan, povezan i podatne teksture, bez sirovog ruba začina i bez viška tekućine koja se skuplja u tavi.


  • Serviranje i posluživanje



    Stavite rižu malo izvan središta na topli tanjur. Žlicom rasporedite curry uz rižu i djelomično preko nje, dopuštajući umaku da se slegne među zrna bez da ih preplavi. Završite tako da cilantro ravnomjerno rasporedite po površini, kako bi tanjur djelovao čisto, a boje ostale jasno odvojene.

    Profesionalne napomene



  • Luk neka ostane blijed; boja u ovoj fazi učinit će curry plošnim.

  • Začine dodajte tek nakon što aromatično povrće omekša, kako bi razvili aromu umjesto da zagore.

  • Curry na kraju treba biti umakast, ne rijedak; po potrebi ga kratko reducirajte prije posluživanja.

  • Cilantro umiješajte izvan vatre kako bi zadržao svježinu i podigao jelo.
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