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Gratini ya salmoni, nyanya, mchicha na shayiri

Gratini ya salmoni, nyanya, mchicha na shayiri
Imerekodiwa na @leo | Watumiaji 1 walipenda chakula hiki | Watumiaji 0 walihifadhi chakula hiki

Taarifa za Lishe

Kwa kila huduma ya 420g

% ya Thamani ya Kila Siku kulingana na lishe ya kcal 2000

Kalori 520 kcal
26% DV
Jumla ya Mafuta 28.0g
43% DV
Mafuta ya Monounsaturated10.0g
Mafuta ya Polyunsaturated6.0g
Mafuta Yaliyoshiba9.0g
Jumla ya Wanga 28.0g
9% DV
Nyuzinyuzi5.0g
Wanga20.0g
Sukari6.0g
Protini 38.0g
76% DV
Protini ya Wanyama32.0g
Protini ya Mimea6.0g

Kuhusu

Sahani ya chumvi iliyookwa inayochanganya salmoni, nyanya, mchicha, jibini na shayiri.

Viambato

Vitamini & Madini

Vitamini

KirutubishoKiasiDV%Nusu-maisha
Biotini (B7)8.0mcg27%
Kolini140.0mg25%
Folate (B9)90.0mcg23%
Niasini (B3)12.0mg75%
Asidi ya Pantotheniki (B5)2.2mg44%
Riboflavini (B2)0.5mg35%
Thiamini (B1)0.3mg21%
Vitamini A320.0mcg36%
Vitamini B124.5mcg188%
Vitamini B61.0mg59%
Vitamini C18.0mg20%
Vitamini D8.0mcg40%
Vitamini E2.5mg17%
Vitamini K180.0mcg150%

Madini

KirutubishoKiasiDV%Nusu-maisha
Kalsiamu280.0mg28%
Kromiamu6.0mcg17%
Shaba0.3mcg0%
Iodini35.0mcg23%
Madini Chuma3.2mg18%
Magnesiamu95.0mg23%
Manganizi1.6mg70%
Molibdenamu18.0mcg40%
Fosforasi520.0mg74%
Potasiamu980.0mg21%
Seleniamu45.0mcg82%
Sodiamu720.0mg31%
Zinki3.8mg35%

Gratini ya Salmon, Nyanya, Spinachi na Oti

Maelezo ya utangulizi



Huu ni mchuzi wa kuoka uliopangwa kwa umakini, wenye mistari safi na utajiri wa ladha tulivu: salmon ikiwekwa pamoja na uchachu wa nyanya, ubichi wa kijani wa spinachi, na muundo mpole wa oti. Jibini huunganisha sahani hii kuwa gratini iliyokamilika bila kuifunika ladha ya samaki. Ikihudumiwa ipasavyo, ni sahani yenye uzito, usahihi, na uwiano.

Mambo muhimu ya mapishi



Aina ya sahani: Gratini ya chumvi iliyookwa
Mtindo wa mapishi au asili: Ulaya ya kisasa
Aina ya mlo: Mlo mkuu
Kiasi kinachopatikana: Sehemu 1
Ukubwa wa sehemu: 420 g
Muda wa maandalizi: Dakika 15
Muda wa kupika: Dakika 25
Muda wa jumla: Dakika 40
Ugumu: Wastani

Vifaa



1 sahani ndogo ya kuokea inayofaa kwa oveni, takriban 18 cm x 12 cm
1 sufuria ndogo
1 bakuli la kuchanganyia
1 kijiko
1 grata ndogo yenye matundu madogo

Viambato



Salmon, bila ngozi, iliyokatwa kipande 1 kikubwa: 150 g
Nyanya, zilizoiva, zilizokatwa vipande vidogo: 100 g
Spinachi, iliyooshwa na kuchujwa vizuri: 60 g
Oti: 60 g
Jibini, lililokunwa laini: 50 g

Njia ya kupika



  • 1. Pasha oveni hadi 190°C. Pasha sahani ya kuokea kidogo ndani ya oveni wakati unaandaa viambato; sahani ya moto husaidia mchanganyiko wa kuoka kushikana sawasawa pembeni.


  • 2. Weka oti kwenye sufuria ndogo pamoja na 120 g za maji. Chemsha kwa utulivu juu ya moto wa wastani na upike kwa dakika 4 hadi 5, ukikoroga mara kwa mara, hadi oti iwe imefyonza maji na kutengeneza msingi mzito unaoweza kutwaliwa kwa kijiko. Ondoa kwenye moto.


  • 3. Ongeza spinachi kwenye oti ya moto na ukoroge kwa sekunde 30 hadi 45, mpaka tu inyauke na kung'aa. Changanya nyanya kwa kuzikunja taratibu ndani ya mchanganyiko na uchanganye kwa muda mfupi ili zisambae sawasawa bila kulegea kabisa.


  • 4. Weka mchanganyiko wa oti kwa kijiko ndani ya sahani ya kuokea iliyo moto na usawazishe kwa nyuma ya kijiko. Weka salmon juu yake ikiwa kipande kimoja. Hakuna kiungo kinachoongezwa hapa; sahani inapaswa kubaki safi na ya moja kwa moja katika ladha.


  • 5. Nyunyiza jibini sawasawa juu ya salmon na sehemu iliyo wazi ya mchanganyiko wa oti. Oka kwa dakika 18 hadi 20, hadi jibini liyeyuke na kupata rangi ya kahawia hafifu sehemu fulani, nyanya zibubujike pembeni, na salmon iwe imebadilika kuwa ya ukungu katikati huku ikiwa bado na uwazi hafifu sana kwenye sehemu yake nene zaidi.


  • 6. Toa kutoka kwenye oveni na uiache ipumzike kwa dakika 3. Mchanganyiko wa kuoka unapaswa kutulia na kuwa na umbo thabiti, linaloshikamana na linaloweza kukatwa vipande, badala ya kuwa kama casserole iliyolegea.


  • Upambaji na uwasilishaji



    Hudumia moja kwa moja kutoka kwenye sahani ya kuokea au gawa kwenye sahani ya moto kwa sehemu moja safi, huku salmon ikiwa juu ya msingi wa oti. Sahani iliyokamilika inapaswa kuonekana kuwa ya tabaka na iliyopangwa vizuri: samaki wenye unyevunyevu, nyanya zilizolainika, spinachi laini, na msingi wa oti ulioshikana uliounganishwa na ganda jembamba la jibini la dhahabu.

    Maelezo ya kitaalamu



    Tumia nyanya zilizoiva zenye uchachu wa kutosha kuinua utajiri wa salmon na jibini. Oti lazima ipikwe kabla ya kuoka; haipaswi kubaki kavu au ya chembechembe baada ya kutoka kwenye oveni. Usioke salmon kupita kiasi, kwa kuwa umbile lake linapaswa kubaki laini na kupikwa kiasi tu.
    Uwiano mzuriBila glutenMediterranean
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