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Harvest Grain Bowl na may Sinelyadong Lean Protein at Mainit na Gulay

Harvest Grain Bowl na may Sinelyadong Lean Protein at Mainit na Gulay
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Nutrition Facts

Bawat serving na 350g

% Daily Value batay sa 2000 kcal na diyeta

Calories 500 kcal
25% DV
Kabuuang Taba 20.0g
31% DV
Monounsaturated Fat8.0g
Polyunsaturated Fat6.0g
Saturated Fat4.0g
Kabuuang Carbohydrate 55.0g
18% DV
Hibla10.0g
Almirol35.0g
Asukal8.0g
Protina 25.0g
50% DV
Protina ng Hayop15.0g
Protina ng Halaman10.0g

Tungkol dito

Isang tinatayang balanced at healthy na meal bowl na may lean protein, whole grains, at halong gulay. Bawat 350g serving ay may 500 calories, 25g protina, 55g carbs, at 20g taba.

Mga Sangkap

  • mixed vegetables 150g
  • lean protein 120g
  • whole grains 80g

Mga Bitamina at Mineral

Mga Bitamina

NutrientDamiDV%Half-life
Biotin (B7)8.0mcg27%
Choline90.0mg16%
Folate (B9)120.0mcg30%
Niacin (B3)6.0mg38%
Pantothenic Acid (B5)1.5mg30%
Riboflavin (B2)0.3mg23%
Tiamina (B1)0.4mg33%
Bitamina A300.0mcg33%
Bitamina B121.2mcg50%
Bitamina B60.6mg35%
Bitamina C40.0mg44%
Bitamina D1.0mcg5%
Bitamina E4.0mg27%
Bitamina K60.0mcg50%

Mga Mineral

NutrientDamiDV%Half-life
Kaltsyum120.0mg12%
Kromyum8.0mcg23%
Tanso0.3mcg0%
Yodo35.0mcg23%
Bakal3.5mg19%
Magnesiyo80.0mg19%
Mangganeso1.0mg43%
Molibdenum15.0mcg33%
Posporus220.0mg31%
Potasyo700.0mg15%
Selenium25.0mcg45%
Sodyum450.0mg20%
Sink2.5mg23%

Harvest Grain Bowl na may Sinelyadong Lean Protein at Mainit na mga Gulay

Paunang tala



Ito ay isang disiplinado at modernong bowl na binuo sa proporsyon at linaw: lean protein para sa istruktura, whole grains para sa bigat at sustansiya, at mga gulay para sa kasariwaan at sigla. Ang tatlong elementong ito ay niluluto nang magkakahiwalay, saka lamang pinagsasama sa pinakahuling sandali upang mapanatili ng bawat isa ang sariling tekstura at pagkakakilanlan. Ang resulta ay balanse, malinis, at kumpleto.

Mahahalagang detalye ng recipe



  • Kategorya ng putahe: Mainit na grain bowl

  • Lutuin o pinagmulan: Kontemporaryo

  • Uri ng kurso: Pangunahing putahe

  • Dami: 1 serving

  • Laki ng serving: 350 g

  • Oras ng paghahanda: 10 minuto

  • Oras ng pagluluto: 20 minuto

  • Kabuuang oras: 30 minuto

  • Antas ng hirap: Madali


    • Kagamitan



  • Katamtamang laki na kasirola na may takip

  • Katamtamang laki na kawali

  • Mangkok na panghalo

  • Pinong salaan

  • Timbangan sa kusina

  • Spatula o kutsara


    • Mga Sangkap



    Bahagi ng butil


  • Whole grains, 80 g


    • Bahagi ng protina


  • Lean protein, 120 g


    • Bahagi ng gulay


  • Halu-halong gulay, 150 g


    • Paraan



  • 1. Ilagay ang whole grains sa isang kasirola na may sapat na tubig upang matakpan ito ng 25 g. Pakuluin hanggang sa banayad at tuluy-tuloy na simmer sa katamtamang init at lutuin nang 15 hanggang 18 minuto, o hanggang lumambot ngunit may bahagyang kagat pa at ang mga butil ay hiwa-hiwalay sa halip na mamaga o maging malata. Salain nang mabuti gamit ang pinong salaan.


  • 2. Habang niluluto ang mga butil, ihanda ang lean protein. Painitin ang kawali sa katamtamang-malakas na init hanggang mainit. Idagdag ang lean protein at lutuin nang 3 hanggang 5 minuto, binabaligtad kung kinakailangan, hanggang maluto nang pantay at bahagyang mag-brown ang ibabaw. Dapat ay matatag, mamasa-masa, at hindi na translucent ang laman.


  • 3. Idagdag ang halu-halong gulay sa parehong kawali matapos alisin ang protina. Lutuin sa katamtamang init nang 4 hanggang 6 minuto, hinahalo paminsan-minsan, hanggang ang mga gulay ay mainit, matingkad ang kulay, at sapat lang ang lambot habang napapanatili pa rin ang hugis at malinis na kagat.


  • 4. Pagsamahin ang sinalang mga butil at maiinit na gulay sa isang mangkok na panghalo. Tiklupin nang marahan upang manatiling magkakahiwalay ang mga gulay at magaan ang mga butil. Suriin ang balanse ng tekstura sa pakiramdam: dapat ay may bigat ang bowl, hindi basa o siksik.


  • 5. Ayusin ang pinaghalong butil at gulay sa gitna ng plato o mangkok na paghahainan. Ilagay nang maayos ang lean protein sa ibabaw o sa tabi, at panatilihing compact at maayos ang komposisyon. Ihain agad habang mainit pa ang mga butil at matingkad pa ang mga gulay.


    • Pagplating at paghahain



    Ihain bilang isang composed bowl na ang mga butil ang base, pantay ang pagkakabahagi ng mga gulay, at ang protina ay inilalagay nang may layunin sa halip na ibaon. Dapat ay malinaw ang dating ng huling plato: mainit, may istruktura, at balanse ang bigat.

    Mga propesyonal na tala



  • Panatilihing magkakahiwalay ang mga butil; ang sobrang moisture ay magpapapurol sa putahe at magpapabagsak sa tekstura nito.

  • Lutuin ang protina nang may pagpipigil upang manatili itong lean, malambot, at malinis ang lasa.

  • Dapat magbigay ang mga gulay ng kasariwaan at contrast, hindi lambot.
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