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Piščančji kokosov curry z basmati rižem

Piščančji kokosov curry z basmati rižem
0 uporabnikom je bila ta hrana všeč | 0 uporabnikov je shranilo to hrano

Hranilne vrednosti

Na porcijo 430 g

% dnevne vrednosti na podlagi prehrane z 2000 kcal

Kalorije 540 kcal
27% DV
Skupne maščobe 31.0g
48% DV
Enkrat nenasičene maščobe8.7g
Večkrat nenasičene maščobe2.8g
Nasičene maščobe18.0g
Trans maščobe0.1g
Skupni ogljikovi hidrati 31.0g
10% DV
Prehranske vlaknine4.0g
Škrob21.0g
Sladkorji6.0g
Beljakovine 32.0g
64% DV
Živalske beljakovine29.0g
Rastlinske beljakovine3.0g

O tem

Piščančji curry z zmerno vsebnostjo ogljikovih hidratov, postrežen z basmati rižem in omako na osnovi kokosa. Vsebuje razmeroma veliko beljakovin in maščob, pri čemer večina maščob izvira iz kokosovega mleka in dodanega olja.

Sestavine

Vitamini in minerali

Vitamini

HraniloKoličinaDV%Razpolovna doba
Biotin8.0mcg27%
Holin118.0mg21%
Folna kislina42.0mcg11%
Niacin15.8mg99%
Pantotenska kislina1.9mg38%
Riboflavin0.2mg18%
Tiamin0.2mg18%
Vitamin A420.0mcg47%
Vitamin B120.3mcg15%
Vitamin B60.9mg56%
Vitamin C24.0mg27%
Vitamin D0.3mcg2%
Vitamin E1.8mg12%
Vitamin K22.0mcg18%

Minerali

HraniloKoličinaDV%Razpolovna doba
Kalcij62.0mg6%
Baker210.0mcg23%
Železo3.1mg17%
Magnezij68.0mg16%
Fosfor310.0mg44%
Kalij690.0mg15%
Selen33.0mcg60%
Natrij860.0mg37%
Cink1.9mg17%

Kokosov piščančji curry z basmati rižem

Uvod


Ta curry temelji na zadržanosti: čista kokosova omaka, nežno začinjena, s piščancem, ki ostane mehak, in zelenjavo, obdelano tako, da ohrani strukturo namesto mehkobe. Riž mora ostati ločen in dišeč, da ga omaka obda, ne pa preplavi. Če je jed pravilno pripravljena, je uravnotežena, dovršena in tiho razkošna.

Osnovne informacije o receptu


  • Kategorija jedi: Curry z rižem

  • Kuhinja ali izvor: Sodobna kuhinja z južnoazijskim navdihom

  • Vrsta obroka: Glavna jed

  • Količina: 2 porciji

  • Velikost porcije: 215 g

  • Čas priprave: 20 minut

  • Čas kuhanja: 25 minut

  • Skupni čas: 45 minut

  • Zahtevnost: Srednja


  • Oprema


  • Srednje velik lonec s pokrovom

  • Velika ponev za sotiranje

  • Fino cedilo

  • Rezalna deska

  • Kuharski nož

  • Lesena kuhalnica ali toplotno odporna lopatica

  • Kuhinjska tehtnica

  • Majhna skleda


  • Sestavine



    Za basmati riž


  • 90 g basmati riža

  • 180 g vode

  • 1 g soli


  • Za curry


  • 180 g piščančjih prsi, očiščenih in narezanih na 20 g kose

  • 20 g oljčnega olja

  • 60 g čebule, na tanko narezane

  • 40 g paprike, narezane na tanke trakove

  • 25 g zelene, na tanko narezane

  • 25 g korenja, narezanega na tanke paličice

  • 10 g česna, drobno sesekljanega

  • 10 g ingverja, drobno naribanega

  • 8 g curryja v prahu

  • 120 g kokosovega mleka

  • 20 g vode

  • 3 g soli

  • 1 g črnega popra

  • 5 g koriandra, listov in nežnih stebel, sesekljanih


  • Postopek



  • 1. Basmati riž sperite v finem cedilu pod hladno vodo, dokler voda ni večinoma bistra. V srednje velikem loncu zmešajte riž, vodo in sol. Na močnem ognju zavrite, nato pokrijte, zmanjšajte na najnižji ogenj in kuhajte 12 minut. Odstavite z ognja in pustite počivati, pokrito, 10 minut. Zrna morajo ostati ločena, mehka in na površini suha.


  • 2. Medtem ko se riž kuha, piščanca začinite s polovico črnega popra. V veliki ponvi za sotiranje na srednje močnem ognju segrejte oljčno olje. Dodajte piščanca v eni plasti in ga pecite 2 do 3 minute, enkrat obrnite, da je na zunaj rahlo zlato zapečen, vendar še ne povsem kuhan. Preložite na krožnik.


  • 3. Zmanjšajte ogenj na srednjo temperaturo. V isto ponev dodajte čebulo, papriko, zeleno in korenje. Kuhajte 5 do 6 minut, redno mešajte, dokler čebula ne postane steklasta in se zelenjava začne mehčati, ne da bi razpadla.


  • 4. Dodajte česen, ingver in curry v prahu. Kuhajte 1 minuto, nenehno mešajte, dokler ne zadiši in začimbe v olju rahlo ne potemnijo. Ne dovolite, da bi česen močno porjavel.


  • 5. Dodajte kokosovo mleko, vodo, sol in preostali črni poper. Zavrite do nežnega vrenja in kuhajte 4 minute, občasno premešajte, dokler omaka ni gladka in rahlo zgoščena.


  • 6. V ponev vrnite piščanca in vse nabrane sokove. Nežno kuhajte 4 do 5 minut, dokler piščanec ni ravno prav kuhan in omaka rahlo ne obda zelenjave. Na koncu vmešajte koriander, da ostane svež in živahen.


  • Serviranje in postrežba


    Basmati riž naložite na ogrete krožnike, rahlo izven sredine. Curry naložite ob riž in deloma čez njega, tako da omaka oblikuje nadzorovan obroč. Zaključite z nekaj listi koriandra po vrhu, da jed deluje čisto in riž ostane jasno ločen.

    Strokovne opombe


  • Curry naj le nežno vre; močno vrenje bo piščanca stisnilo in kokosovo omako razslojilo.

  • Zelenjava mora ohraniti obliko in rahel ugriz, da jed dobi jasnost v primerjavi z mehkim rižem.

  • Koriander dodajte šele na koncu, da njegova aroma ostane sveža in se na vročini ne otopi.
  • Brez glutenaBrez mlečnih izdelkovUravnotežena
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