Domov / world / Evropa / Švedska / Korejski BBQ marmorirana govedina z banchanom in zeleno listnato solato

Korejski BBQ marmorirana govedina z banchanom in zeleno listnato solato

Korejski BBQ marmorirana govedina z banchanom in zeleno listnato solato
Zabeležil uporabnik @okkai | 0 uporabnikom je bila ta hrana všeč | 0 uporabnikov je shranilo to hrano

Hranilne vrednosti

Na porcijo 445 g

% dnevne vrednosti na podlagi prehrane z 2000 kcal

Kalorije 1035 kcal
52% DV
Skupne maščobe 84.0g
100% DV
Enkrat nenasičene maščobe39.3g
Večkrat nenasičene maščobe4.5g
Nasičene maščobe33.0g
Trans maščobe3.2g
Skupni ogljikovi hidrati 35.0g
12% DV
Prehranske vlaknine7.0g
Škrob18.0g
Sladkorji10.0g
Beljakovine 34.0g
68% DV
Živalske beljakovine31.0g
Rastlinske beljakovine3.0g

O tem

Obrok v slogu korejskega BBQ z veliko porcijo močno marmorirane govedine, več manjšimi zelenjavnimi prilogami in omakami. Večina kalorij prihaja iz mastne govedine, priloge pa dodajo zmerno količino ogljikovih hidratov, vlaknin, natrija in mikrohranil.

Sestavine

  • marbled beef short rib
  • green leaf lettuce
  • cabbage salad mix
  • creamy sesame dressing
  • kimchi
  • corn salad
  • soy dipping sauce
  • pickled garlic cloves
  • scallion herb sauce
  • braised eggplant
  • gochujang sauce
  • sezamova semena

Vitamini in minerali

Vitamini

HraniloKoličinaDV%Razpolovna doba
Biotin4.5mcg15%
Holin128.0mg23%
Folna kislina105.0mcg26%
Niacin7.8mg49%
Pantotenska kislina1.4mg28%
Riboflavin0.4mg32%
Tiamin0.2mg15%
Vitamin A420.0mcg47%
Vitamin B123.1mcg129%
Vitamin B60.6mg36%
Vitamin C24.0mg27%
Vitamin D0.4mcg2%
Vitamin E2.1mg14%
Vitamin K165.0mcg138%

Minerali

HraniloKoličinaDV%Razpolovna doba
Kalcij125.0mg13%
Baker210.0mcg23%
Železo4.8mg27%
Magnezij52.0mg12%
Fosfor345.0mg49%
Kalij760.0mg16%
Selen29.0mcg53%
Natrij1380.0mg60%
Cink7.9mg72%

Korejski BBQ marmorirani goveji kratki rebrci z banchanom in solato iz zelenih listov

Uvod



Ta jed temelji na kontrastu: bogastvu marmoriranih govejih kratkih reber, čisti grenkobi solate, izraziti svežini kimčija in tihi sladkobi dušenih jajčevcev. Vsak element je samosvoj, skupaj pa tvorijo premišljeno sestavljen krožnik z disciplino in obiljem prave korejske BBQ mize. Omake se uporabljajo zadržano, tako da govedina ostane v središču, zelenjava pa ohrani svojo jasnost.

Osnovne informacije o receptu



  • Kategorija jedi: Meso na žaru s skrbno sestavljenim banchanom

  • Kuhinja ali izvor: Po korejskem navdihu

  • Vrsta obroka: Glavna jed

  • Količina: 1 porcija

  • Velikost porcije: 445 g

  • Čas priprave: 15 minut

  • Čas kuhanja: 8 minut

  • Skupni čas: 23 minut

  • Zahtevnost: Srednja


    • Oprema



  • Težka ponev ali grill ponev, 28 cm

  • Majhna kozica

  • Skleda za mešanje

  • Kuhinjske klešče

  • Krožnik za serviranje


    • Sestavine



    Glavna sestavina


  • Marmorirana goveja kratka rebra, 200 g


    • Solata in banchan


  • Zelena listnata solata, 35 g

  • Mešanica zeljne solate, 35 g

  • Kimči, 35 g

  • Koruzna solata, 30 g

  • Vloženi stroki česna, 15 g

  • Dušeni jajčevci, 35 g


    • Omake in zaključek


  • Kremni sezamov preliv, 20 g

  • Sojina omaka za pomakanje, 18 g

  • Zeliščna omaka z mlado čebulo, 12 g

  • Gochujang omaka, 10 g

  • Sezamova semena, 5 g


    • Postopek



  • 1. Marmorirana goveja kratka rebra vzemite iz hladilnika 15 minut pred peko. Temeljito jih osušite; površina mora biti rahlo lepljiva, ne mokra. Tako boste zagotovili enakomerno porjavelost in pravilno zapečenost.


  • 2. Težko ponev ali grill ponev segrevajte na srednje močnem do močnem ognju 3 minute. Površina mora biti dovolj vroča, da govedina ob stiku takoj zacvrči.


  • 3. Goveja kratka rebra pecite 2 do 3 minute na prvi strani, nato 1 do 2 minuti na drugi strani. Zunanjost mora biti močno zapečena in na robovih rahlo hrustljava, sredica pa sočna in mehka. Preložite na desko in pustite počivati 3 minute.


  • 4. Medtem ko meso počiva, dajte zeleno listnato solato in mešanico zeljne solate v skledo. Rahlo prelijte s kremnim sezamovim prelivom in premešajte le toliko, da so listi enakomerno obdani in še vedno hrustljavi.


  • 5. Dušene jajčevce nežno pogrejte v majhni kozici na nizkem ognju 1 do 2 minuti, le toliko, da postanejo sijoči in mehki. Ne pustite, da bi se dodatno razkuhali.


  • 6. Spočito govedino narežite počez na vlakna na kose za en grižljaj. Meso se mora lepo rezati, z vidno marmoriranostjo in vlažno notranjostjo.


  • 7. Solato iz listov in zelja razporedite nekoliko izven sredine krožnika. Kimči, koruzno solato, vložene stroke česna in dušene jajčevce razporedite okoli nje v ločenih porcijah. Narezano govedino izrazito postavite ob zelenjavo.


  • 8. Sojino omako za pomakanje, zeliščno omako z mlado čebulo in gochujang omako naložite z žlico v ločenih manjših poudarkih okoli krožnika ali ob govedino. Zaključite s sezamovimi semeni, ki jih rahlo posujte po mesu in nekaj listih solate.


    • Serviranje in postrežba



    Postrezite takoj, ko je govedina še topla in solata še vedno hrustljava. Krožnik mora delovati premišljeno in namerno sestavljen: bogato meso v središču, živahen banchan v odmerjenih porcijah in omake, nanesene z zadržanostjo, ne v izobilju.

    Strokovne opombe



  • Govedina mora biti močno in na kratko zapečena; prepečenost bo izničila tako teksturo kot okus.

  • Solata naj bo le rahlo začinjena, da podpira meso in mu ne konkurira.

  • Omake uporabljajte kot poudarke, ne kot prekrivni sloj; vsaka mora na krožniku ostati prepoznavna.
    • KetoBrez glutenaBrez mlečnih izdelkov
    Prenesite v App Store

    Feel Better.

    OKKAI engine computes your next meal.

    Download on the App Store
    OKKAI dashboard
    Food detail
    OKKAI engine

    Core feature

    One photo.
    Full breakdown.

    Point your camera at any meal — restaurant dish, homemade food, snack, smoothie. OKKAI identifies what you're eating and returns a complete nutritional profile in seconds.

    • ·Calories, protein, carbs, and fat — instantly
    • ·20+ vitamins and minerals estimated per meal
    • ·Works on any meal, any cuisine, anywhere
    • ·Ingredient breakdown with adjustable portions
    • ·Recipe generation from any logged food
    Food nutrition detail

    Community

    See what people
    are actually eating.

    Every meal logged by OKKAI users — from Stockholm to Seoul.

    Loading meals…

    Features

    Built for people who take
    nutrition seriously.

    Feature screenshot
    The OKKAI engine

    Intelligence

    Your body keeps score.

    OKKAI ingests your sleep, exercise, food, weight, age, location and weather data. It breaks food down to its smallest compounds, computes vitamin and mineral half-lives, and models your body's current state as accurately as possible from all available data.

    The OKKAI engine keeps track of what cannot be seen.

    Computed every hour.

    Your body is never static. Vitamins deplete, minerals interact, absorption rates shift with activity and time of day.

    The engine recomputes every hour in order to give a suggestion on what to eat and when.

    Integration

    Deep Apple Health integration.

    OKKAI reads from and writes to Apple Health — bi-directionally. Every meal pushes macros, vitamins, and minerals into your health record. Every workout and sleep session flows back into OKKAI's analysis.

    Works with Apple Health
    Bi-directional sync
    Certified integration

    Reads from Health

    • Steps
    • Active calories
    • Workouts
    • Weight
    • Sleep hours
    • Resting heart rate

    Writes to Health

    • Dietary calories
    • Protein, carbs, fat
    • Fiber
    • All 13 vitamins
    • All 10 minerals
    Apple Health integration screen

    Social

    What people on Instagram say.

    Instagram review
    Instagram review

    Coming very soon.

    OKKAI is launching on iOS shortly. Sign up for the waiting list and be among the first to track nutrition the way it should be tracked.

    Download on the App Store

    FAQ

    Common questions.

    You take a photo of any meal. OKKAI's AI identifies the food, estimates the ingredients, calculates calories and macronutrients, and estimates 20+ vitamins and minerals — all within a few seconds. You can then adjust portions or add ingredients manually.
    Yes — OKKAI tracks 13 vitamins (A, C, D, E, K, B6, B12, folate, and more) and 10 minerals (calcium, iron, magnesium, zinc, potassium, and more). After logging enough meals, OKKAI provides an in-depth analysis of your body's nutrient stores and tells you exactly which foods to eat to fill the gaps.
    OKKAI supports 30+ protocols: daily time-restricted eating (12:12, 14:10, 16:8, 18:6, 20:4, OMAD), multi-day (5:2, alternate day fasting), extended fasts (24h, 36h, 48h, 72h, 96h), and religious fasts including Ramadan. You can also run a custom fast for any duration.
    Yes — deeply. OKKAI reads steps, active calories, workouts, weight, sleep, and resting heart rate from Apple Health. It also writes every meal's calories, macros, fiber, and all micronutrients back to your Health record so your full nutritional data lives in one place.
    OKKAI is free to download. Core features — food logging, calorie and macro tracking, fasting, weight tracking, and Apple Health sync — are free. Advanced AI analysis including the full micronutrient breakdown and personalized recommendations is available with OKKAI Premium.