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Vroči lonec z morskimi sadeži in zelenjavo s tofujem, kitajskim zeljem in gobami

Vroči lonec z morskimi sadeži in zelenjavo s tofujem, kitajskim zeljem in gobami
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Hranilne vrednosti

Na porcijo 620 g

% dnevne vrednosti na podlagi prehrane z 2000 kcal

Kalorije 365 kcal
18% DV
Skupne maščobe 14.0g
22% DV
Enkrat nenasičene maščobe5.2g
Večkrat nenasičene maščobe3.1g
Nasičene maščobe2.4g
Skupni ogljikovi hidrati 24.0g
8% DV
Prehranske vlaknine6.0g
Škrob10.0g
Sladkorji8.0g
Beljakovine 31.0g
62% DV
Živalske beljakovine24.0g
Rastlinske beljakovine7.0g

O tem

Lahek vroči lonec s kozicami, belo ribo, tofujem in mešano zelenjavo. Vsebuje veliko beljakovin, zmerno malo kalorij ter prispeva vlaknine, kalij, selen in vitamin A.

Sestavine

Vitamini in minerali

Vitamini

HraniloKoličinaDV%Razpolovna doba
Biotin11.0mcg37%
Holin118.0mg21%
Folna kislina115.0mcg29%
Niacin5.8mg36%
Pantotenska kislina1.6mg32%
Riboflavin0.4mg32%
Tiamin0.3mg23%
Vitamin A980.0mcg109%
Vitamin B123.4mcg142%
Vitamin B60.6mg34%
Vitamin C24.0mg27%
Vitamin D6.5mcg33%
Vitamin E1.8mg12%
Vitamin K185.0mcg154%

Minerali

HraniloKoličinaDV%Razpolovna doba
Kalcij255.0mg26%
Baker420.0mcg47%
Železo3.4mg19%
Magnezij72.0mg17%
Fosfor395.0mg56%
Kalij1180.0mg25%
Selen49.0mcg89%
Natrij620.0mg27%
Cink2.7mg25%

Morski in zelenjavni hot pot s tofujem, kitajskim zeljem in gobami

Zadržan hot pot, zgrajen na jasnosti, sladkosti in čisti morski globini. Morski sadeži so kuhani le do mehkobe, zelenjava ohrani obliko in svežino, tofu pa z mirno eleganco nosi slanost juhe. Postrežen kot skrbno sestavljen pladenj je to jed ravnovesja, ne pretiravanja.

Osnovne informacije o receptu


  • Kategorija jedi: hot pot pladenj

  • Kuhinja ali izvor: po navdihu vzhodnoazijske kuhinje

  • Vrsta obroka: glavna jed

  • Količina: 2 porciji

  • Velikost porcije: 310 g

  • Čas priprave: 20 minut

  • Čas kuhanja: 12 minut

  • Skupni čas: 32 minut

  • Zahtevnost: srednje zahtevno


  • Oprema


  • 1 srednje velika kozica ali plitev lonec, 20 cm

  • 1 majhen pladenj ali servirni krožnik

  • 1 deska za rezanje

  • 1 kuharski nož

  • 1 fino strgalo ali lupilec za korenje

  • 1 par kuhinjskih klešč ali palčk

  • 1 penovka


  • Sestavine



    Glavne sestavine


  • Kozice, olupljene in očiščene: 120 g

  • File bele ribe, brez kože in narezan na kose za en grižljaj: 140 g

  • Čvrst tofu, narezan na 2 cm kocke: 120 g

  • Kitajsko zelje, narezano na široke trakove: 120 g

  • Listi krizanteme, obrezana stebla: 40 g

  • Gobe enoki, obrezan koreninski del in ločene: 30 g

  • Gobe shiitake, odstranjeni beti in narezani klobuki: 30 g

  • Korenje, narezano na tanke paličice: 20 g

  • Sol: 6 g


  • Postopek



  • 1. Preden segrejete lonec, pripravite vse sestavine. Morski sadeži naj bodo suhi in hladni, tofu nepoškodovan, zelenjava pa narezana na lične, enakomerne kose, da se bo kuhala enakomerno.


  • 2. V kozici na srednjem ognju segrejte 900 g vode in 4 g soli do rahlega vretja. Tekočina mora biti bistra in komaj opazno gibljiva, ne močno vreti.


  • 3. Najprej dodajte korenje in gobe shiitake. Rahlo kuhajte 2 minuti, da se korenje začne mehčati na robovih in gobe sprostijo aromo.


  • 4. Dodajte kitajsko zelje in tofu. Rahlo kuhajte še 3 minute, tofu enkrat obrnite z žlico, da se enakomerno segreje, zelje pa postane sijoče in voljno.


  • 5. Dodajte file bele ribe in kozice v eni plasti. Kuhajte 2 do 3 minute, le toliko, da riba postane neprosojna in se na robu začne lističasto ločevati, kozice pa postanejo rožnate in rahlo ukrivljene. Ne dovolite, da juha močno vre.


  • 6. Dodajte gobe enoki in liste krizanteme skupaj s preostalima 2 g soli. Rahlo kuhajte 30 do 45 sekund, le toliko, da listi nekoliko ovenijo in enoki izgubijo surovo čvrstost.


  • 7. Vsebino previdno poberite s penovko in jo razporedite na servirni pladenj. Čez sestavine prelijte majhno količino vroče juhe, da se površina zasveti, ne da bi krožnik preplavili. Končna jed mora biti lepo sestavljena, sopariti se mora in imeti jasno ločljive teksture.


  • Serviranje in postavitev na krožnik


    Tofu in zelenjavo razporedite kot osnovo, nato na vrh vidno položite kozice in ribo, da morski sadeži ostanejo v ospredju. Postrezite takoj, ko je juha še bistra, zelenjava pa mehka, vendar še vedno jasno oblikovana. Ravnovesje mora biti nežno: sladko zelje, zemeljske gobe, čista riba in kratek, natančen zaključek soli.

    Profesionalne opombe


  • Ves čas ohranjajte rahlo vretje; močno vrenje bo utrdilo kozice in zmotnilo juho.

  • Zelenje dodajte nazadnje in le na kratko, da ostane živahno in rahlo ovenelo, ne pa sesedeno.

  • Jed je najboljša, ko vsak sestavni del ostane prepoznaven na krožniku in v ustih.
  • Brez glutenaBrez mlečnih izdelkovUravnotežena
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