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žitna skleda z zapečeno pusto beljakovino in toplo zelenjavo

žitna skleda z zapečeno pusto beljakovino in toplo zelenjavo
Zabeležil uporabnik @test3 | 0 uporabnikom je bila ta hrana všeč | 0 uporabnikov je shranilo to hrano

Hranilne vrednosti

Na porcijo 350 g

% dnevne vrednosti na podlagi prehrane z 2000 kcal

Kalorije 500 kcal
25% DV
Skupne maščobe 20.0g
31% DV
Enkrat nenasičene maščobe8.0g
Večkrat nenasičene maščobe6.0g
Nasičene maščobe4.0g
Skupni ogljikovi hidrati 55.0g
18% DV
Prehranske vlaknine10.0g
Škrob35.0g
Sladkorji8.0g
Beljakovine 25.0g
50% DV
Živalske beljakovine15.0g
Rastlinske beljakovine10.0g

O tem

Splošen opis ne opredeli točno določene jedi, zato gre za oceno uravnoteženega zdravega obroka. Vključuje mešano zelenjavo, pusto beljakovino in polnovredna žita.

Sestavine

  • mixed vegetables 150g
  • lean protein 120g
  • whole grains 80g

Vitamini in minerali

Vitamini

HraniloKoličinaDV%Razpolovna doba
Biotin8.0mcg27%
Holin90.0mg16%
Folna kislina120.0mcg30%
Niacin6.0mg38%
Pantotenska kislina1.5mg30%
Riboflavin0.3mg23%
Tiamin0.4mg33%
Vitamin A300.0mcg33%
Vitamin B121.2mcg50%
Vitamin B60.6mg35%
Vitamin C40.0mg44%
Vitamin D1.0mcg5%
Vitamin E4.0mg27%
Vitamin K60.0mcg50%

Minerali

HraniloKoličinaDV%Razpolovna doba
Kalcij120.0mg12%
Krom8.0mcg23%
Baker0.3mcg0%
Jod35.0mcg23%
Železo3.5mg19%
Magnezij80.0mg19%
Mangan1.0mg43%
Molibden15.0mcg33%
Fosfor220.0mg31%
Kalij700.0mg15%
Selen25.0mcg45%
Natrij450.0mg20%
Cink2.5mg23%

Jesenska skleda z žiti z opečeno pusto beljakovino in toplo zelenjavo

Uvod



To je disciplinirana, sodobna skleda, zasnovana na razmerju in jasnosti: pusta beljakovina za strukturo, polnovredna žita za nasitnost in zelenjava za svežino ter lahkotnost. Vsi trije elementi se pripravijo ločeno, nato pa se združijo tik pred serviranjem, da vsak ohrani svojo teksturo in identiteto. Rezultat je uravnotežen, čist in celovit.

Osnovne informacije o receptu



  • Kategorija jedi: Topla žitna skleda

  • Kuhinja ali izvor: Sodobna

  • Vrsta obroka: Glavna jed

  • Količina: 1 porcija

  • Velikost porcije: 350 g

  • Čas priprave: 10 minut

  • Čas kuhanja: 20 minut

  • Skupni čas: 30 minut

  • Zahtevnost: Enostavno


    • Oprema



  • Srednje velika kozica s pokrovom

  • Srednje velika ponev

  • Mešalna skleda

  • Fino cedilo

  • Kuhinjska tehtnica

  • Lopatica ali žlica


    • Sestavine



    Žitna komponenta


  • Polnovredna žita, 80 g


    • Beljakovinska komponenta


  • Pusta beljakovina, 120 g


    • Zelenjavna komponenta


  • Mešana zelenjava, 150 g


    • Postopek



  • 1. Polnovredna žita dajte v kozico z dovolj vode, da jih prekrije za 25 g. Na srednji temperaturi zavrite do enakomernega rahlega vrenja in kuhajte 15 do 18 minut oziroma dokler niso mehka, vendar še vedno rahlo čvrsta, zrna pa ostanejo ločena in ne nabrekla ali kašasta. Dobro odcedite v finem cedilu.


  • 2. Medtem ko se žita kuhajo, pripravite pusto beljakovino. Ponev segrevajte na srednje visoki temperaturi, dokler ni vroča. Dodajte pusto beljakovino in jo pecite 3 do 5 minut, po potrebi obračajte, dokler ni enakomerno pečena in na površini rahlo zapečena. Meso mora biti čvrsto, sočno in ne več prosojno.


  • 3. Ko beljakovino odstranite, v isto ponev dodajte mešano zelenjavo. Kuhajte na srednji temperaturi 4 do 6 minut, občasno premešajte, dokler zelenjava ni vroča, živahnih barv in ravno prav mehka, pri tem pa še vedno ohrani obliko in prijetno čvrstost.


  • 4. V mešalni skledi združite odcejena žita in toplo zelenjavo. Nežno premešajte, da zelenjava ostane razločna in žita lahkotna. Ravnovesje teksture preverite na otip: skleda mora delovati nasitno, ne pa mokro ali zbito.


  • 5. Mešanico žit in zelenjave razporedite na sredino servirnega krožnika ali sklede. Pusto beljakovino lepo položite na vrh ali ob stran, pri čemer naj bo sestava kompaktna in urejena. Postrezite takoj, ko so žita še topla in zelenjava še vedno živahna.


    • Serviranje in postrežba



    Postrezite kot sestavljeno skledo, pri kateri žita tvorijo osnovo, zelenjava je enakomerno razporejena, beljakovina pa je položena premišljeno in ne skrita v notranjosti. Končni krožnik naj deluje čisto: toplo, strukturirano in uravnoteženo po teži.

    Strokovne opombe



  • Žita naj ostanejo razločna; odvečna vlaga bo jed otopila in porušila njeno teksturo.

  • Beljakovino pripravljajte zadržano, da ostane pusta, mehka in čistega okusa.

  • Zelenjava naj prispeva svežino in kontrast, ne mehkobe.
    • Uravnotežena
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