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Riž z zelenim grahom in dušeno govedino v rjavi omaki

Riž z zelenim grahom in dušeno govedino v rjavi omaki
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Hranilne vrednosti

Na porcijo 260 g

% dnevne vrednosti na podlagi prehrane z 2000 kcal

Kalorije 395 kcal
20% DV
Skupne maščobe 14.0g
22% DV
Enkrat nenasičene maščobe6.7g
Večkrat nenasičene maščobe1.8g
Nasičene maščobe4.2g
Trans maščobe0.4g
Skupni ogljikovi hidrati 49.0g
16% DV
Prehranske vlaknine5.8g
Škrob38.4g
Sladkorji4.8g
Beljakovine 17.0g
34% DV
Živalske beljakovine11.0g
Rastlinske beljakovine6.0g

O tem

Zmerna porcija belega riža z zelenim grahom in manjšo porcijo popečene govedine v omaki. Jed temelji predvsem na ogljikovih hidratih, vsebuje zmerno količino beljakovin in maščob ter nekaj vlaknin iz graha.

Sestavine

Vitamini in minerali

Vitamini

HraniloKoličinaDV%Razpolovna doba
Biotin6.0mcg20%
Holin42.0mg8%
Folna kislina72.0mcg18%
Niacin3.8mg24%
Pantotenska kislina0.7mg14%
Riboflavin0.2mg12%
Tiamin0.2mg15%
Vitamin A42.0mcg5%
Vitamin B121.4mcg58%
Vitamin B60.3mg16%
Vitamin C12.5mg14%
Vitamin D0.1mcg1%
Vitamin E0.8mg5%
Vitamin K18.0mcg15%

Minerali

HraniloKoličinaDV%Razpolovna doba
Kalcij34.0mg3%
Baker170.0mcg19%
Železo2.7mg15%
Magnezij42.0mg10%
Fosfor205.0mg29%
Kalij390.0mg8%
Selen18.0mcg33%
Natrij520.0mg23%
Cink3.2mg29%

Riž z zelenim grahom in dušena govedina v rjavi omaki

Uvod


To je sestavljen krožnik iz navadnega riža, sladkega zelenega graha in govedine, dokončane v globoki rjavi omaki. Jed temelji na zadržanosti: vsak element mora ostati razločen, riž čist, grah živahen, meso pa dovolj mehko, da popusti pod ugrizom, ne da bi izgubilo strukturo. Če je pripravljena pravilno, postane študija ravnovesja namesto obilja.

Osnovne informacije o receptu


  • Kategorija jedi: Riževa jed z dušenim mesom

  • Kuhinja ali izvor: Klasična domača kuhinja

  • Vrsta obroka: Glavna jed

  • Količina: 1 porcija

  • Velikost porcije: 260 g

  • Čas priprave: 15 minut

  • Čas kuhanja: 55 minut

  • Skupni čas: 70 minut

  • Zahtevnost: Srednja


  • Oprema


  • Težka kozica s pokrovom

  • Srednje velika ponev za sotiranje

  • Majhna kozica

  • Fino cedilo

  • Žlica ali lopatica

  • Digitalna tehtnica


  • Sestavine



    Riž in grah


  • Beli riž, 110 g

  • Zeleni grah, 45 g

  • Sol, 2 g

  • Voda, 180 g


  • Govedina in omaka


  • Govedina, 85 g, narezana na majhne enakomerne kose

  • Rjava omaka, 60 g

  • Jedilno olje, 8 g

  • Sol, 1 g

  • Črni poper, 1 g


  • Postopek



  • 1. Beli riž na hitro sperite pod hladno vodo, dokler voda ne postane manj motna, nato ga dobro odcedite. Tako odstranite odvečni površinski škrob in pomagate, da zrna ostanejo ločena.


  • 2. V težki kozici združite riž, vodo in 2 g soli. Na srednje močnem ognju zavrite, nato takoj zmanjšajte na najnižji ogenj, tesno pokrijte in kuhajte 14 minut brez mešanja. Odstavite z ognja in pustite počivati, pokrito, 10 minut. Riž mora biti mehak, na površini suh in enakomerno kuhan.


  • 3. Govedino dajte v skledo skupaj z 1 g soli in črnim poprom. Rahlo premešajte, da začimbe prekrijejo površino, ne da bi meso zbili skupaj.


  • 4. V ponvi za sotiranje na srednje močnem ognju segrejte jedilno olje, dokler se ne zalesketa. Dodajte govedino v eni plasti in jo pecite 4 do 6 minut, po potrebi obračajte, dokler zunanjost ni lepo obarvana in se na ponvi ne ustvari temna zapečena osnova. Meso ne sme biti natrpano.


  • 5. V ponev dodajte rjavo omako in zmanjšajte ogenj na srednje nizek. Rahlo kuhajte 8 do 10 minut, občasno premešajte, dokler govedina ni mehka in omaka rahlo ne prekrije mesa. Omaka mora biti sijoča in skoncentrirana, ne redka.


  • 6. Zeleni grah dodajte rižu v zadnjih 2 minutah počivanja, nato nežno razrahljajte z vilicami, da se grah porazdeli, ne da bi se zrna polomila. Riž mora ostati razločen, grah pa živahen.


  • 7. Preverite začinjenost govedine in omake. Po potrebi prilagodite le z majhnim dodatnim ščepcem soli, pri tem pa ohranite omako uravnoteženo in čistega okusa.


  • Serviranje


    Riž in grah lepo naložite na sredino toplega krožnika. Govedino z omako naložite ob riž in rahlo čez eno stran, tako da se omaka usede, ne da bi zalila zrna. Končni krožnik mora pokazati kontrast: bled riž, zeleni grah in globok rjav preliv čez mehko meso.

    Profesionalne opombe


  • Govedino dobro zapecite, preden dodate omako; globina jedi je odvisna od te prve barve.

  • Riž naj ostane čvrst in ločen. Mehka, mokra osnova bo oslabila celoten krožnik.

  • Omaka mora biti na koncu ravno dovolj gosta, da se oprime govedine in na robu rahlo obarva riž.
  • UravnoteženaBrez glutenaBrez mlečnih izdelkov
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