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Salad Sayur dengan Telur Poached, Heart of Palm, Mentimun, Tomat, dan Zaitun

Salad Sayur dengan Telur Poached, Heart of Palm, Mentimun, Tomat, dan Zaitun
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Fakta Nutrisi

Per sajian 275g

% Nilai Harian berdasarkan diet 2000 kkal

Kalori 255 kcal
13% DV
Total Lemak 16.2g
25% DV
Lemak Tak Jenuh Tunggal9.8g
Lemak Tak Jenuh Ganda2.2g
Lemak Jenuh3.4g
Total Karbohidrat 18.6g
6% DV
Serat5.3g
Pati6.3g
Gula7.0g
Protein 10.8g
22% DV
Protein Hewani6.9g
Protein Nabati3.9g

Tentang

Salad sayur ringan dengan telur poached dan heart of palm, diberi sedikit minyak zaitun serta bumbu sederhana. Kandungan lemaknya sedang, karbohidratnya rendah hingga sedang, dan memberi asupan protein dalam jumlah moderat.

Bahan-bahan

Vitamin & Mineral

Vitamin

NutrisiJumlah%AKGWaktu paruh
Biotin11.0mcg37%
Kolin165.0mg30%
Folat92.0mcg23%
Niasin1.9mg12%
Asam Pantotenat1.1mg22%
Vitamin B20.3mg26%
Vitamin B10.1mg10%
Vitamin A210.0mcg23%
Vitamin B120.6mcg25%
Vitamin B60.2mg14%
Vitamin C18.4mg20%
Vitamin D1.1mcg6%
Vitamin E2.1mg14%
Vitamin K78.0mcg65%

Mineral

NutrisiJumlah%AKGWaktu paruh
Kalsium86.0mg9%
Tembaga120.0mcg13%
Zat Besi2.2mg12%
Magnesium34.0mg8%
Fosfor180.0mg26%
Kalium540.0mg11%
Selenium17.0mcg31%
Natrium520.0mg23%
Seng1.3mg12%

Salad Hijau dengan Telur Poached, Heart of Palm, Mentimun, Tomat, dan Zaitun

Salad tersusun harus terasa jernih, tidak padat berlebihan. Di sini, kekayaan telur poached yang lembut bertemu dengan kerenyahan segar mentimun, manis lembut heart of palm, dan kedalaman asin zaitun, semuanya dipadukan dengan minyak zaitun dan ditegaskan oleh lada hitam. Hasilnya tertahan, seimbang, dan utuh.

Hal-hal penting resep



  • Kategori hidangan: Salad

  • Masakan atau asal: Mediterania kontemporer

  • Jenis sajian: Hidangan utama ringan

  • Hasil: 1 porsi

  • Ukuran porsi: 275 g

  • Waktu persiapan: 10 menit

  • Waktu memasak: 4 menit

  • Total waktu: 14 menit

  • Tingkat kesulitan: Sedang


    • Peralatan



  • Panci kecil

  • Sendok berlubang

  • Mangkuk aduk

  • Pisau tajam

  • Talenan

  • Piring saji


    • Bahan



    Salad


  • Selada romaine, disobek menjadi potongan sekali suap — 70 g

  • Mentimun, dikupas jika diinginkan, dipotong menjadi setengah lingkaran tipis — 45 g

  • Tomat, dipotong menjadi irisan segmen — 45 g

  • Heart of palm, diiris bulat — 40 g

  • Zaitun, dibuang bijinya dan dibelah dua — 20 g


    • Dressing dan penyelesaian


  • Minyak zaitun — 18 g

  • Garam — 2 g

  • Lada hitam, baru digiling — 1 g


    • Telur


  • Telur — 34 g


    • Metode



  • 1. Didihkan air dalam panci kecil hingga hanya bergelembung sangat pelan, dengan gerakan lembut tanpa mendidih bergolak. Masukkan telur dan poach selama 3 menit, hingga putihnya baru saja set dan kuningnya tetap lembut serta cair. Angkat dengan sendok berlubang dan tiriskan sebentar.


  • 2. Dalam mangkuk aduk, campurkan selada romaine, mentimun, tomat, heart of palm, dan zaitun. Bumbui dengan garam dan lada hitam, lalu tambahkan minyak zaitun. Aduk perlahan selama 10 hingga 15 detik, hanya sampai daun-daunnya terlapisi tipis dan sayurannya tetap tampak terpisah.


  • 3. Pindahkan salad ke piring saji, bentuk menjadi gundukan rendah yang tersusun rapi. Letakkan telur poached di atasnya agar kuning telur mengalir ke dalam salad saat dipotong.


    • Penataan dan penyajian



    Sajikan segera, dengan telur berada di tengah dan sayuran ditata dalam komposisi yang bersih dan terbuka. Tampilan piring harus terasa segar dan terjaga, dengan kuning telur memberi kekayaan rasa dan minyak zaitun menyatukan salad dalam kilau tipis.

    Catatan profesional



  • Gunakan telur yang sangat segar untuk hasil poach paling rapi dan putih telur yang paling terbentuk.

  • Jaga dressing tetap ringan; salad harus tetap renyah, bukan berminyak licin.

  • Bumbui sayuran sebelum ditata di piring agar garam menarik keluar kejernihan alaminya tanpa membuatnya terlalu layu.
    • KetoRendah karbohidratVegetarianMediteraniaBebas glutenBebas produk susuWhole30Seimbang
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