Domov / world / Evropa / Švedska / Piščančja burrito skleda s fajita zelenjavo, črnim fižolom, gvakamolom in rdečo salso

Piščančja burrito skleda s fajita zelenjavo, črnim fižolom, gvakamolom in rdečo salso

Piščančja burrito skleda s fajita zelenjavo, črnim fižolom, gvakamolom in rdečo salso
Zabeležil uporabnik @hokkaido | 0 uporabnikom je bila ta hrana všeč | 0 uporabnikov je shranilo to hrano

Hranilne vrednosti

Na porcijo 615 g

% dnevne vrednosti na podlagi prehrane z 2000 kcal

Kalorije 835 kcal
42% DV
Skupne maščobe 41.0g
63% DV
Enkrat nenasičene maščobe20.5g
Večkrat nenasičene maščobe7.8g
Nasičene maščobe10.5g
Trans maščobe0.2g
Skupni ogljikovi hidrati 67.0g
22% DV
Prehranske vlaknine15.0g
Škrob47.2g
Sladkorji4.8g
Beljakovine 48.0g
96% DV
Živalske beljakovine42.0g
Rastlinske beljakovine6.0g

O tem

Velika burrito skleda z griliranimi piščančjimi prsmi na belem rižu, obložena z gvakamolom, naribanim sirom, črnim fižolom, fajita zelenjavo in salso. Vsebuje veliko beljakovin in maščob ter zmerno do višjo količino ogljikovih hidratov in vlaknin.

Sestavine

Vitamini in minerali

Vitamini

HraniloKoličinaDV%Razpolovna doba
Biotin9.0mcg30%
Holin128.0mg23%
Folna kislina210.0mcg53%
Niacin16.8mg105%
Pantotenska kislina2.4mg48%
Riboflavin0.4mg32%
Tiamin0.3mg24%
Vitamin A520.0mcg58%
Vitamin B120.8mcg33%
Vitamin B61.3mg74%
Vitamin C34.0mg38%
Vitamin D0.4mcg2%
Vitamin E3.1mg21%
Vitamin K42.0mcg35%

Minerali

HraniloKoličinaDV%Razpolovna doba
Kalcij310.0mg31%
Baker420.0mcg47%
Železo4.8mg27%
Magnezij108.0mg26%
Fosfor515.0mg74%
Kalij1080.0mg23%
Selen39.0mcg71%
Natrij1180.0mg51%
Cink4.6mg42%

Piščančja burrito skleda z zelenjavo fajita, črnim fižolom, guacamolom in rdečo salso

Dobro sestavljena burrito skleda mora delovati bogato, ne da bi bila težka, biti mora plastena in ne premešana ter dovolj živahna, da vsak element ostane razločen. Tukaj začinjen piščanec, mehak riž in topel fižol tvorijo osnovo, medtem ko zelenjava fajita, guacamole, sir in salsa prinesejo kontrast, svežino in lahkotnost. Jed uspe, ko vsaka sestavina ohrani svoj značaj in končna skleda deluje uravnoteženo in celovito.

Osnove recepta



  • Kategorija jedi: Riževa skleda

  • Kuhinja ali izvor: po navdihu mehiške kuhinje

  • Vrsta obroka: Glavna jed

  • Količina: 2 porciji

  • Velikost porcije: 308 g

  • Čas priprave: 20 minut

  • Čas kuhanja: 25 minut

  • Skupni čas: 45 minut

  • Zahtevnost: Srednja


  • Oprema



  • Srednje velika kozica s pokrovom

  • Velika ponev

  • Majhna kozica

  • Deska za rezanje

  • Kuharski nož

  • Mešalna skleda

  • Fino strgalo ali ožemalnik za citruse

  • 2 servirni skledi


  • Sestavine



    Riž


  • 180 g belega riža

  • 360 g vode

  • 2 g soli


  • Piščanec


  • 260 g piščančjih prsi

  • 10 g rastlinskega olja

  • 3 g soli


  • Zelenjava fajita


  • 90 g paprike, narezane na rezine

  • 50 g rdeče čebule, narezane na rezine

  • 8 g rastlinskega olja

  • 2 g soli


  • Črni fižol


  • 140 g črnega fižola, odcejenega

  • 20 g vode

  • 1 g soli


  • Guacamole


  • 80 g guacamola

  • 6 g limetinega soka

  • 2 g koriandra, drobno sesekljanega

  • 1 g soli


  • Rdeča salsa


  • 70 g paradižnika, drobno narezanega na kocke

  • 8 g čili paprike, zelo drobno sesekljane

  • 10 g rdeče čebule, drobno narezane na kocke

  • 4 g koriandra, drobno sesekljanega

  • 8 g limetinega soka

  • 1 g soli


  • Za dokončanje


  • 50 g sira Monterey Jack, drobno naribanega


  • Postopek



  • 1. Riž spirajte pod hladno vodo, dokler voda ni skoraj bistra. V srednje veliki kozici zmešajte riž, vodo in sol, zavrite, nato pokrijte in zmanjšajte ogenj na najnižjo stopnjo. Kuhajte 15 minut, ne da bi dvignili pokrov. Odstavite z ognja in pustite počivati, pokrito, 10 minut. Zrna morajo biti mehka, ločena in na površini suha.


  • 2. Piščančje prsi začinite s soljo. V veliki ponvi na srednje močnem ognju segrejte rastlinsko olje, da se zalesketa. Dodajte piščanca in ga pecite 5 do 6 minut na prvi strani, nato obrnite in pecite še 4 do 5 minut, dokler ni močno zlato zapečen in sredica ne doseže 74°C. Pustite počivati 5 minut, nato narežite počez na vlakna na urejene trakove.


  • 3. V isto ponev dodajte papriko, rdečo čebulo, rastlinsko olje in sol. Na srednje močnem ognju kuhajte 5 do 7 minut in občasno premešajte, dokler se zelenjava po robovih ne zmehča in mestoma rahlo porjavi, vendar še vedno ohrani rahlo čvrstost.


  • 4. V majhni kozici na srednjem ognju segrevajte črni fižol z vodo in soljo 3 do 4 minute ter nežno mešajte, dokler ni povsem vroč in sijoč, fižolova zrna pa ostanejo cela.


  • 5. V manjši skledi zmešajte paradižnik, čili papriko, rdečo čebulo, koriander, limetin sok in sol. Na kratko premešajte in pustite stati 5 minut, da se salsa rahlo začini in paradižnik spusti nekaj soka.


  • 6. V ločeni skledi zrahljajte guacamole z limetinim sokom, koriandrom in soljo. Mešajte le toliko, da postane gladek in povezan; ostati mora gost, živahen in primeren za zajemanje z žlico.


  • 7. Riž razrahljajte z vilicami. Vmešajte rezine piščanca, zelenjavo fajita in črni fižol le toliko, da se enakomerno porazdelijo, ne da bi polomili riževa zrna ali fižol. Skleda mora ostati strukturirana, ne zmečkana.


  • 8. Mešanico razdelite v 2 servirni skledi. Po vrhu v ločenih delih naložite salso in guacamole, nato dokončajte z naribanim sirom Monterey Jack. Postrezite takoj, ko sta piščanec in fižol še topla, guacamole pa ostane hladen.


  • Serviranje in postrežba



    Vsako skledo sestavite v jasno ločenih delih, namesto da vse skupaj premešate. Riž, piščanec, fižol in zelenjava naj tvorijo toplo osnovo, salsa in guacamole pa naj bosta položena na vrh za kontrast. Na koncu dodajte sir, da se ob toploti jedi rahlo zmehča.

    Profesionalne opombe



  • Riž mora pred sestavljanjem popolnoma počivati; tako skleda ostane lahka in se ne sprijema.

  • Piščanca dobro zapecite, vendar ga ne prepecite; suhe prsi bodo razvrednotile celotno jed.

  • Salsa naj ostane sveža, guacamole pa hladen, da bo končna skleda imela temperaturni kontrast in jasno ločene okuse.
  • Brez glutenaUravnotežena
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