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Salad Sayur dengan Telur Poached, Hati Palma, Timun, Tomato dan Zaitun

Salad Sayur dengan Telur Poached, Hati Palma, Timun, Tomato dan Zaitun
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Fakta Pemakanan

Setiap hidangan 275g

% Nilai Harian berdasarkan diet 2000 kcal

Kalori 255 kcal
13% DV
Jumlah Lemak 16.2g
25% DV
Lemak Mono Tak Tepu9.8g
Lemak Poli Tak Tepu2.2g
Lemak Tepu3.4g
Jumlah Karbohidrat 18.6g
6% DV
Serat5.3g
Kanji6.3g
Jumlah Gula7.0g
Protein 10.8g
22% DV
Protein Haiwan6.9g
Protein Tumbuhan3.9g

Tentang

Salad sayur ringan dengan telur poached dan hati palma, digaul ringkas dengan minyak zaitun serta perasa. Lemaknya sederhana, karbohidrat rendah hingga sederhana, dan membekalkan jumlah protein yang sederhana.

Bahan-bahan

Vitamin & Mineral

Vitamin

NutrienJumlahDV%Separuh hayat
Biotin (B7)11.0mcg37%
Kolina165.0mg30%
Folat (B9)92.0mcg23%
Niasin (B3)1.9mg12%
Asid Pantotenik (B5)1.1mg22%
Riboflavin (B2)0.3mg26%
Tiamina (B1)0.1mg10%
Vitamin A210.0mcg23%
Vitamin B120.6mcg25%
Vitamin B60.2mg14%
Vitamin C18.4mg20%
Vitamin D1.1mcg6%
Vitamin E2.1mg14%
Vitamin K78.0mcg65%

Mineral

NutrienJumlahDV%Separuh hayat
Kalsium86.0mg9%
Kuprum120.0mcg13%
Zat Besi2.2mg12%
Magnesium34.0mg8%
Fosforus180.0mg26%
Kalium540.0mg11%
Selenium17.0mcg31%
Natrium520.0mg23%
Zink1.3mg12%

Salad Verdant dengan Telur Poached, Heart of Palm, Timun, Tomato dan Zaitun

Salad yang disusun rapi harus jelas, tidak berserabut. Di sini, kekayaan telur poached yang lembut bertemu dengan kerangupan segar timun, kemanisan halus heart of palm, dan kedalaman masin zaitun, semuanya disatukan dengan minyak zaitun dan dipertegaskan oleh lada hitam. Hasilnya terkawal, seimbang, dan lengkap.

Asas resipi



  • Kategori hidangan: Salad

  • Masakan atau asal: Mediterranean kontemporari

  • Jenis sajian: Hidangan utama ringan

  • Hasil: 1 hidangan

  • Saiz hidangan: 275 g

  • Masa penyediaan: 10 minit

  • Masa memasak: 4 minit

  • Jumlah masa: 14 minit

  • Tahap kesukaran: Sederhana


    • Peralatan



  • Periuk kecil

  • Sudip berlubang

  • Mangkuk adunan

  • Pisau tajam

  • Papan pemotong

  • Pinggan hidang


    • Bahan-bahan



    Salad


  • Daun salad romaine, dikoyakkan kepada saiz suapan — 70 g

  • Timun, dikupas jika mahu, dipotong separuh bulat nipis — 45 g

  • Tomato, dipotong baji — 45 g

  • Heart of palm, dihiris bulat — 40 g

  • Zaitun, dibuang biji dan dibelah dua — 20 g


    • Dressing dan kemasan


  • Minyak zaitun — 18 g

  • Garam — 2 g

  • Lada hitam, baru dikisar — 1 g


    • Telur


  • Telur — 34 g


    • Kaedah



  • 1. Didihkan air dalam periuk kecil hingga hanya bergelegak perlahan, mengekalkan pergerakan lembut tanpa didih bergulung. Masukkan telur dan poach selama 3 minit, sehingga putih telur baru sahaja set dan kuningnya kekal lembut serta cair. Angkat dengan sudip berlubang dan toskan sebentar.


  • 2. Dalam mangkuk adunan, satukan daun salad romaine, timun, tomato, heart of palm dan zaitun. Perasakan dengan garam dan lada hitam, kemudian masukkan minyak zaitun. Gaul perlahan selama 10 hingga 15 saat, hanya sehingga daun bersalut ringan dan sayur-sayuran kekal berasingan.


  • 3. Pindahkan salad ke pinggan hidang, bentukkan menjadi timbunan rendah yang tersusun. Letakkan telur poached di atas supaya kuning telur mengalir ke dalam salad apabila dipotong.


    • Penyajian dan hidangan



    Hidangkan segera, dengan telur di tengah dan sayur-sayuran disusun dalam komposisi yang bersih dan terbuka. Pinggan harus tampak segar dan terkawal, dengan kuning telur memberikan kekayaan dan minyak zaitun menyatukan salad dalam kilauan halus.

    Nota profesional



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

  • Pastikan dressing ringan; salad harus kekal rangup, bukan berminyak licin.

  • Perasakan sayur-sayuran sebelum menghidang supaya garam menyerlahkan kejernihan semula jadinya tanpa melembutkannya secara berlebihan.
    • KetoRendah karbohidratVegetarianMediterraneanBebas glutenBebas tenusuWhole30Seimbang
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