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Piščančji curry s kokosom, belim rižem in koriandrom

Piščančji curry s kokosom, belim rižem in koriandrom
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Hranilne vrednosti

Na porcijo 360 g

% dnevne vrednosti na podlagi prehrane z 2000 kcal

Kalorije 520 kcal
26% DV
Skupne maščobe 26.0g
40% DV
Enkrat nenasičene maščobe11.2g
Večkrat nenasičene maščobe4.8g
Nasičene maščobe8.5g
Trans maščobe0.1g
Skupni ogljikovi hidrati 39.0g
13% DV
Prehranske vlaknine4.0g
Škrob31.0g
Sladkorji4.0g
Beljakovine 31.0g
62% DV
Živalske beljakovine28.0g
Rastlinske beljakovine3.0g

O tem

Zmerna porcija piščančjega curryja z belim rižem. Jed vsebuje veliko beljakovin, zmerno količino ogljikovih hidratov in nekoliko več maščob zaradi olja ter curry omake.

Sestavine

Vitamini in minerali

Vitamini

HraniloKoličinaDV%Razpolovna doba
Biotin8.0mcg27%
Holin108.0mg20%
Folna kislina32.0mcg8%
Niacin13.4mg84%
Pantotenska kislina1.4mg28%
Riboflavin0.2mg15%
Tiamin0.2mg13%
Vitamin A220.0mcg24%
Vitamin B120.3mcg15%
Vitamin B60.8mg50%
Vitamin C9.0mg10%
Vitamin D0.2mcg1%
Vitamin E1.8mg12%
Vitamin K18.0mcg15%

Minerali

HraniloKoličinaDV%Razpolovna doba
Kalcij58.0mg6%
Baker180.0mcg20%
Železo2.6mg14%
Magnezij52.0mg12%
Fosfor305.0mg44%
Kalij620.0mg13%
Selen31.0mcg56%
Natrij540.0mg23%
Cink2.1mg19%

Zlati piščančji curry s kokosom, belim rižem in cilantrom

Uvod



Ta jed temelji na jasnosti: mehko piščančje meso, zadržana curry osnova in riž, ki nosi omako, ne da bi postal težak. Kokosovo mleko omili začimbe in curryju da uglajen, zaokrožen zaključek, medtem ko cilantro zadnji grižljaj dvigne s svežino. To je premišljeno sestavljen krožnik, neposreden v okusu in uravnotežen v teksturi.

Osnovne informacije o receptu



  • Kategorija jedi: Curry z rižem

  • Kuhinja ali izvor: Po navdihu južnoazijske kuhinje

  • Vrsta obroka: Glavna jed

  • Količina: 1 porcija

  • Velikost porcije: 360 g

  • Čas priprave: 15 minut

  • Čas kuhanja: 25 minut

  • Skupni čas: 40 minut

  • Zahtevnost: Srednje zahtevno


  • Oprema



  • 1 srednje velika kozica za riž

  • 1 ponev za sotiranje ali plitva kozica, 24 cm

  • 1 deska za rezanje

  • 1 kuharski nož

  • 1 lesena žlica ali toplotno odporna lopatica

  • 1 fino strgalo za česen in ingver

  • 1 pokrovka za ponev za curry


  • Sestavine



    Riž


  • Beli riž, 60 g

  • Voda, 120 g

  • Sol, 1 g


  • Curry


  • Rastlinsko olje, 12 g

  • Čebula, drobno narezana na kocke, 35 g

  • Česen, fino nariban, 6 g

  • Ingver, fino nariban, 6 g

  • Curry v prahu, 4 g

  • Kurkuma, 1 g

  • Piščančje prsi, narezane na 2 cm velike kose, 120 g

  • Korenje, narezano na drobne kocke, 30 g

  • Paradižnik, drobno narezan na kocke, 40 g

  • Kokosovo mleko, 70 g

  • Voda, 35 g

  • Sol, 3 g


  • Za dokončanje


  • Cilantro, listi in nežna stebla, 8 g


  • Postopek



  • 1. V kozici združite beli riž, vodo in sol. Na močnem ognju zavrite, nato pokrijte, zmanjšajte ogenj na najnižjo stopnjo in kuhajte 12 minut. Odstavite z ognja in pustite počivati, pokrito, 10 minut. Zrna morajo biti mehka, ločena in na površini suha.


  • 2. Medtem ko se riž kuha, v ponvi za sotiranje na srednjem ognju segrejte rastlinsko olje. Dodajte čebulo in jo ob rednem mešanju kuhajte 4 minute, da se zmehča in postane prosojna, brez obarvanja.


  • 3. Dodajte česen in ingver ter ob stalnem mešanju kuhajte 30 sekund. Dodajte curry v prahu in kurkumo ter kuhajte še 20 sekund, le toliko, da zadiši in da začimbe v olju rahlo potemnijo.


  • 4. Dodajte piščančje prsi in kuhajte 3 minute, pri tem obračajte kose, da se rahlo prevlečejo in na zunaj postanejo neprozorni. Dodajte korenje in paradižnik, nato kuhajte 2 minuti in mešajte, da se paradižnik začne razkrajati.


  • 5. Dodajte kokosovo mleko, vodo in sol. Zavrite do rahlega vrenja, nato pokrijte in na nizkem ognju kuhajte 8 minut. Odkrijte in kuhajte še 2 minuti, dokler piščanec ni ravno prav kuhan, korenje mehko, omaka pa sijoča in rahlo zgoščena.


  • 6. Odstavite z ognja in vmešajte cilantro. Curry mora biti aromatičen, povezan in voljen, brez surove ostrine začimb in brez odvečne tekočine, ki bi se nabirala v ponvi.


  • Serviranje



    Riž naložite v rahlo privzdignjen kupček nekoliko izven sredine toplega krožnika. Curry naložite ob riž in deloma čez njega, tako da se omaka usede med zrna, ne da bi jih preplavila. Na koncu po površini enakomerno razporedite cilantro, da krožnik deluje čisto in barve ostanejo jasno ločene.

    Profesionalne opombe



  • Čebula naj ostane bleda; obarvanje v tej fazi bo curry sploščilo.

  • Začimbe dodajte šele, ko se aromatične sestavine zmehčajo, da se razvijejo in ne zažgejo.

  • Curry mora biti na koncu omakast, ne redek; po potrebi ga pred serviranjem na kratko reducirajte.

  • Cilantro vmešajte po odstavitvi z ognja, da ohrani svežino in lahkotnost.
  • Brez glutenaBrez mlečnih izdelkovUravnotežena
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