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Parjene kozice s steklenimi rezanci in dušeno zelenjavo

Parjene kozice s steklenimi rezanci in dušeno zelenjavo
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Hranilne vrednosti

Na porcijo 230 g

% dnevne vrednosti na podlagi prehrane z 2000 kcal

Kalorije 255 kcal
13% DV
Skupne maščobe 7.0g
11% DV
Enkrat nenasičene maščobe3.6g
Večkrat nenasičene maščobe1.6g
Nasičene maščobe1.3g
Skupni ogljikovi hidrati 24.0g
8% DV
Prehranske vlaknine1.5g
Škrob21.5g
Sladkorji1.0g
Beljakovine 23.0g
46% DV
Živalske beljakovine21.0g
Rastlinske beljakovine2.0g

O tem

Lahka morska jed s celimi kozicami na steklenih rezancih in zelenjavi. Vsebuje veliko beljakovin, zmerno količino ogljikovih hidratov ter malo do zmerno količino maščob.

Sestavine

Vitamini in minerali

Vitamini

HraniloKoličinaDV%Razpolovna doba
Biotin4.0mcg13%
Holin95.0mg17%
Folna kislina22.0mcg6%
Niacin3.1mg19%
Pantotenska kislina0.6mg12%
Riboflavin0.1mg9%
Tiamin0.1mg7%
Vitamin A85.0mcg9%
Vitamin B121.4mcg58%
Vitamin B60.2mg11%
Vitamin C6.0mg7%
Vitamin D0.5mcg3%
Vitamin E1.2mg8%
Vitamin K45.0mcg38%

Minerali

HraniloKoličinaDV%Razpolovna doba
Kalcij95.0mg10%
Baker180.0mcg20%
Železo2.1mg12%
Magnezij48.0mg11%
Fosfor235.0mg34%
Kalij290.0mg6%
Selen38.0mcg69%
Natrij780.0mg34%
Cink1.6mg15%

Parjene kozice s steklenimi rezanci in ovenelo listnato zelenjavo

Uvod


To je zadržana jed čistih okusov in natančne teksture: sladke kozice, prosojni rezanci in nežna zelenjava, povezani s česnom in sojino omako. Para prenese začimbe skozi vsako plast, kratka toplotna obdelava pa ohrani svežino in jasnost. Končni rezultat mora biti lahek, slan in uravnotežen, brez česar koli preveč obdelanega.

Osnovni podatki recepta


  • Kategorija jedi: Parjena jed z rezanci in morskimi sadeži

  • Kulinarika ali izvor: po navdihu vzhodnoazijske kuhinje

  • Vrsta obroka: Glavna jed

  • Količina: 1 porcija

  • Velikost porcije: 230 g

  • Čas priprave: 10 minut

  • Čas kuhanja: 8 minut

  • Skupni čas: 18 minut

  • Zahtevnost: Srednja


  • Oprema


  • 1 plitva ognjevarna skleda ali posoda za kuhanje na pari, 18 do 20 cm

  • Soparnik ali pokrit lonec z rešetko

  • Majhna ponev

  • Fino cedilo

  • Kuhinjske klešče


  • Sestavine


    Glavna sestavina


  • 90 g kozic, olupljenih in očiščenih črevesne niti

  • 45 g steklenih rezancev

  • 60 g listnate zelenjave, obrezane

  • 6 g česna, na tanko narezanega

  • 10 g sojine omake

  • 8 g olja za kuhanje

  • 1 g črnega popra

  • 2 g soli


  • Postopek


  • 1. V soparniku ali pokritem loncu na močnem ognju zavrite do enakomernega vrenja. Steklene rezance dajte v skledo, prelijte z vročo vodo in namakajte 4 minute, da se zmehčajo, vendar so v sredini še rahlo čvrsti. Dobro odcedite in postavite na stran.


  • 2. Kozice začinite z 1 g soli in 0,5 g črnega popra. Listnato zelenjavo premešajte s preostalim 1 g soli in jo za kratek čas postavite na stran, da se začne mehčati.


  • 3. V majhni ponvi na srednjem ognju segrejte olje za kuhanje. Dodajte česen in ga kuhajte 30 do 45 sekund, le toliko, da zadiši in postane bledo zlat. Takoj odstavite z ognja ter vmešajte sojino omako in preostali črni poper.


  • 4. Odcejene steklene rezance razporedite po dnu ognjevarne posode. Listnato zelenjavo enakomerno razporedite po rezancih in okoli njih. Na vrh v eni plasti položite kozice, nato pa po jedi enakomerno prelijte česnovo-sojino olje.


  • 5. Pokrito kuhajte na pari 4 do 5 minut nad močno paro, dokler kozice niso neprosojne, rahlo zavite in na dotik ravno prav čvrste, zelenjava pa mehka, vendar še vedno živahne barve. Rezanci morajo biti popolnoma prosojni in voljni ter prepojeni z začimbami.


  • 6. Takoj odstranite in postrezite, ko je jed še vroča in sijoča. Omaka se mora rahlo oprijeti rezancev, ne pa se zbirati na dnu.


  • Serviranje in postrežba


    Postrezite neposredno v posodi za kuhanje na pari ali previdno prenesite na ogret plitev krožnik, pri čemer naj kozice ostanejo vidne na vrhu. Končna predstavitev mora biti urejena in plastovita, tako da zelenjava uokvirja rezance, omaka z vonjem po česnu pa enakomerno prekriva površino.

    Profesionalne opombe


  • Kozic ne kuhajte na pari predolgo; tekstura mora ostati sočna, ne gumijasta.

  • Rezanci morajo biti pred kuhanjem na pari zmehčani, nikoli surovi in suhi, sicer bodo v sredini ostali neenakomerno kuhani.

  • Česnovo olje dodajte, ko je še vroče, vendar ne močno brbotajoče, da česen ostane aromatičen in ne grenak.
  • Brez mlečnih izdelkovUravnotežena
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