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Balto šampinjonu salāti ar citrusiem

Balto šampinjonu salāti ar citrusiem
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Uzturvērtība

Uz 388 g porciju

% dienas vērtības, pamatojoties uz 2000 kcal diētu

Kalorijas 174 kcal
9% DV
Kopējais tauku daudzums 1.6g
2% DV
Mononepiesātinātie tauki0.2g
Polinepiesātinātie tauki0.4g
Piesātinātie tauki0.2g
Kopējais ogļhidrātu daudzums 38.6g
13% DV
Šķiedrvielas8.2g
Ciete2.1g
Cukuri28.3g
Olbaltumvielas 7.2g
14% DV
Augu olbaltumvielas7.2g

Par

Divi veseli apelsīni un neliela paplāte ar sagrieztiem baltajiem šampinjoniem. Šī ir zema tauku satura, šķiedrvielām bagāta kombinācija ar augstu C vitamīna daudzumu un mērenu olbaltumvielu daudzumu no sēnēm.

Sastāvdaļas

Vitamīni un minerālvielas

Vitamīni

UzturvielaDaudzumsDV%Pussabrukšanas periods
Holīns30.0mg5%
A vitamīns38.0mcg4%
Tiamīns (B1)0.3mg26%
Riboflavīns (B2)0.4mg33%
Niacīns (B3)4.9mg31%
Pantotēnskābe (B5)1.8mg36%
B6 vitamīns0.3mg17%
Biotīns (B7)14.0mcg47%
Folskābe (B9)97.0mcg24%
C vitamīns164.0mg182%
D vitamīns0.2mcg1%
E vitamīns0.7mg5%
K vitamīns0.3mcg0%

Minerālvielas

UzturvielaDaudzumsDV%Pussabrukšanas periods
Kalcijs86.0mg9%
Varš170.0mcg19%
Dzelzs1.2mg7%
Magnijs38.0mg9%
Fosfors134.0mg19%
Kālijs760.0mg16%
Selēns8.0mcg15%
Nātrijs8.0mg0%
Cinks0.7mg6%

Citrus-Kissed White Mushroom Salad

Headnote


This dish is built on contrast: the cool, clean sweetness of orange against the quiet mineral depth of white mushroom. It should taste precise and refreshing, with the fruit lending brightness while the mushroom remains firm, pale, and delicately savory. The balance depends on restraint; nothing here should be muddled or overworked.

Recipe essentials


Dish category: Salad
Cuisine or origin: Contemporary
Course type: Starter
Yield: 2 servings
Serving size: 194 g
Prep time: 15 minutes
Cook time: 0 minutes
Total time: 15 minutes
Difficulty: Easy

Equipment


Sharp chef’s knife
Cutting board
Mixing bowl
Small serving plates

Ingredients


Orange, peeled and segmented, 250 g
White mushroom, very fresh, cleaned and thinly sliced, 138 g

Method


  • 1. Peel the orange cleanly, removing all white pith. Working over a bowl to catch the juices, cut between the membranes to release neat segments. Reserve any juice that collects; it should be bright and fragrant, not bitter.


  • 2. Trim the mushroom stems only if necessary, then wipe the caps clean. Slice the mushrooms as thinly as possible, keeping the cuts even so the texture remains supple and crisp.


  • 3. Combine the orange segments, reserved juice, and sliced mushrooms in a mixing bowl. Toss gently for 20 to 30 seconds, just until the mushrooms are lightly glossed and the fruit is evenly distributed. The salad should remain distinct, not crushed.


  • 4. Let the mixture stand for 5 minutes at room temperature. This brief pause allows the mushroom to soften slightly at the edges while remaining firm and fresh, and the orange to perfume the dish.


  • Plating and serving


    Arrange the salad in a loose, low mound on chilled plates. Spoon a little of the citrus juice around and over the ingredients so the plate reads cleanly and lightly, with the orange and mushroom clearly visible. Serve immediately, while the mushroom is crisp and the citrus is vivid.

    Professional notes


    Use the freshest mushrooms available; their mild flavor is the foundation of the dish. Slice them thinly and evenly, or the balance will feel blunt. The orange must be fully peeled of pith, since any bitterness will flatten the dish.
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