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Paniran zrezek z belim rižem in maslenim grahom

Paniran zrezek z belim rižem in maslenim grahom
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Hranilne vrednosti

Na porcijo 420 g

% dnevne vrednosti na podlagi prehrane z 2000 kcal

Kalorije 690 kcal
35% DV
Skupne maščobe 33.0g
51% DV
Enkrat nenasičene maščobe16.7g
Večkrat nenasičene maščobe8.1g
Nasičene maščobe6.5g
Trans maščobe0.2g
Skupni ogljikovi hidrati 63.0g
21% DV
Prehranske vlaknine7.0g
Škrob50.0g
Sladkorji6.0g
Beljakovine 34.0g
68% DV
Živalske beljakovine28.0g
Rastlinske beljakovine6.0g

O tem

Srednje velik do velik krožnik s paniranim zrezkom iz ponve, postreženim z belim rižem in zelenim grahom. Obrok vsebuje precej beljakovin in ogljikovih hidratov, zaradi cvrtja in panade pa tudi več maščob.

Sestavine

Vitamini in minerali

Vitamini

HraniloKoličinaDV%Razpolovna doba
Biotin10.0mcg33%
Holin120.0mg22%
Folna kislina95.0mcg24%
Niacin8.9mg56%
Pantotenska kislina1.7mg34%
Riboflavin0.3mg25%
Tiamin0.5mg38%
Vitamin A85.0mcg9%
Vitamin B120.9mcg38%
Vitamin B60.6mg32%
Vitamin C18.0mg20%
Vitamin D0.6mcg3%
Vitamin E2.1mg14%
Vitamin K28.0mcg23%

Minerali

HraniloKoličinaDV%Razpolovna doba
Kalcij78.0mg8%
Baker210.0mcg23%
Železo3.6mg20%
Magnezij72.0mg17%
Fosfor340.0mg49%
Kalij620.0mg13%
Selen31.0mcg56%
Natrij780.0mg34%
Cink2.9mg26%

V ponvi ocvrt paniran zrezek z belim rižem in z maslom obogatenim zelenim grahom

Uvod



To je sestavljen krožnik, zgrajen na kontrastu: hrustljav, zlato zapečen zrezek, navaden bel riž in grah, ki ostane svetel in ločen. Jed temelji na zadržanem začinjanju in natančnem uravnavanju toplote, tako da vsak element ohrani svoj značaj. Če je pripravljena pravilno, mora biti zrezek slišno hrustljav, riž mehak in zrnast, grah pa živahen in rahlo začinjen.

Osnovne informacije o receptu



  • Kategorija jedi: Glavna jed

  • Kuhinja ali izvor: po evropskem navdihu

  • Vrsta obroka: Kosilo ali večerja

  • Količina: 1 porcija

  • Velikost porcije: 420 g

  • Čas priprave: 10 minut

  • Čas kuhanja: 20 minut

  • Skupni čas: 30 minut

  • Zahtevnost: Srednja


  • Oprema



  • 1 težka ponev, 24 cm

  • 1 srednje velika kozica s pokrovom

  • 1 fino cedilo ali cvrtnik

  • 1 lopatica ali kuhinjske klešče

  • 1 krožnik za počivanje

  • 1 servirni krožnik


  • Sestavine



    Za riž


  • Beli riž, 120 g

  • Voda, 180 g

  • Sol, 2 g


  • Za grah


  • Zeleni grah, 60 g

  • Voda, 20 g

  • Sol, 1 g

  • Črni poper, 0.5 g


  • Za zrezek


  • Paniran zrezek, 180 g

  • Jedilno olje, 15 g

  • Sol, 1 g

  • Črni poper, 0.5 g


  • Postopek



  • 1. Beli riž na hitro sperite pod hladno vodo, dokler voda ne postane manj motna. Dobro odcedite. V kozici združite riž, vodo in sol, na močnem ognju zavrite, nato pokrijte in zmanjšajte na najnižji ogenj. Kuhajte 12 minut, ne da bi dvignili pokrov. Odstavite z ognja in pustite pokrito počivati 5 minut. Zrna morajo biti mehka, ločena in na površini suha.


  • 2. Zeleni grah, vodo, sol in črni poper dajte v manjšo ponev. Postavite na srednji ogenj in kuhajte 3 do 4 minute, le toliko, da je grah vroč in svetlo zelen ter da tekočina izhlapi. Ohranite ga ločenega; ostati mora čvrst, ne zmehčan.


  • 3. Paniran zrezek rahlo začinite s preostalo soljo in črnim poprom. V ponvi na srednjem ognju segrejte jedilno olje, da se zalesketa. Dodajte zrezek in ga cvrite 3 do 4 minute na vsaki strani, enkrat obrnite, dokler ni na obeh straneh temno zlato zapečen in hrustljav, sredica pa povsem vroča. Preložite na krožnik in pustite počivati 1 minuto, da skorjica ostane nepoškodovana.


  • 4. Riž nežno razrahljajte z vilicami. Preverite začinjenost graha in zrezka ter jo prilagodite le po potrebi v okviru že odmerjene soli in popra. Končni elementi morajo biti čisto začinjeni, ne agresivni.


  • Serviranje in postrežba



    Riž naložite v urejen kupček na eno stran krožnika. Grah položite poleg v kompaktni liniji ali majhnem ovalu. Zrezek naslonite ob riž tako, da je hrustljava površina vidna. Postrezite takoj, ko je skorjica še vroča in riž še vedno mehak.

    Profesionalne opombe



  • Olje naj bo dovolj vroče, da se panada hitro zapeče; počasno cvrenje bo zmehčalo skorjico.

  • Kratek počitek zrezka po cvrenju ohrani oblogo in prepreči, da bi para sesedla površino.

  • Grah mora ostati svetel in rahlo začinjen, da podpira zrezek, namesto da bi mu konkuriral.
  • Uravnotežena
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