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Malinamnam na Oat Bowl na may Broccoli, Malambot na Itlog, at Yogurt

Malinamnam na Oat Bowl na may Broccoli, Malambot na Itlog, at Yogurt
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Nutrition Facts

Bawat serving na 520g

% Daily Value batay sa 2000 kcal na diyeta

Calories 430 kcal
22% DV
Kabuuang Taba 18.0g
28% DV
Kabuuang Carbohydrate 38.0g
13% DV
Protina 28.0g
56% DV

Tungkol dito

Isang nakakabusog na malinamnam na mangkok ng oats na nilutong creamy, nilagyan ng malambot na broccoli at itlog, at tinapos ng malamig na yogurt para sa bahagyang asim. Balanseng kain ito na bagay bilang high-protein na almusal o magaang meal.

Mga Sangkap

Malinamnam na Mangkok ng Oat na may Broccoli, Malambot na Itlog, at Yogurt

Paunang tala


Ito ay isang pinipigil na malinamnam na mangkok na binuo sa kontrast: malinamnam na creamy na oat, matingkad na broccoli, malambot na itlog, at ang malamig na asim ng yogurt. Nasa balanse ang halaga nito kaysa sa kasaganaan, kung saan ang bawat bahagi ay pinananatiling magkahiwalay ngunit magkakatugma. Kapag hinawakan nang tumpak, nagiging ganap itong putahe na may tahimik na karangyaan at malinis na lasa.

Mahahalagang detalye ng recipe


  • Kategorya ng putahe: Malinamnam na grain bowl

  • Lutuin o pinagmulan: Kontemporaryo

  • Uri ng kainan: Almusal o magaang tanghalian

  • Yield: 1 mangkok

  • Laki ng serving: 520 g

  • Oras ng paghahanda: 10 minuto

  • Oras ng pagluluto: 15 minuto

  • Kabuuang oras: 25 minuto

  • Hirap: Katamtaman


    • Kagamitan


  • Maliit na kaserola

  • Katamtamang laki na kaserola

  • Sandok na may butas

  • Pinong salaan o strainer

  • Mangkok na paghahainan


    • Mga sangkap



    Base ng oat


  • 80 g oats

  • 240 g tubig


    • Broccoli


  • 140 g broccoli, hiniwa sa maliliit na florets


    • Mga itlog


  • 100 g itlog, humigit-kumulang 2 malalaking itlog


    • Pangwakas na yogurt


  • 100 g plain yogurt


    • Paraan



  • 1. Pakuluin nang marahan ang 240 g tubig sa maliit na kaserola hanggang sa tuloy-tuloy na simmer. Idagdag ang 80 g oats at lutuin sa mahinang apoy sa loob ng 6 hanggang 8 minuto, hinahalo nang madalas, hanggang sa lumambot at maging creamy ang oats ngunit may bahagyang hiwa-hiwalay na tekstura pa rin. Dapat ay sapat ang luwag ng halo para maisandok, hindi matigas.


  • 2. Habang niluluto ang oats, pakuluan ang tubig sa katamtamang laki na kaserola. Idagdag ang 140 g broccoli at lutuin nang 2 hanggang 3 minuto, hanggang maging matingkad na berde at malambot lang sa tangkay. Salain agad at panatilihing mainit. Dapat manatiling buo ang mga floret at bahagyang malutong.


  • 3. Sa hiwalay na kaserola ng kumukulong-marahang tubig, lutuin ang 100 g itlog nang 6 minuto para sa malambot na pula ng itlog, o 7 minuto para sa bahagyang mas matatag na gitna. Ilipat agad sa malamig na tubig sa loob ng 1 minuto, saka balatan nang maingat. Dapat ay luto na ang puti at malambot ang pula.


  • 4. Isandok ang oats sa mangkok na paghahainan at ayusin ito bilang makinis na base. Ilagay ang broccoli sa isang gilid ng mangkok, na pinananatiling magkakahiwalay ang mga floret.


  • 5. Ilagay ang mga itlog sa ibabaw o bahagyang wala sa gitna, saka idagdag ang 100 g yogurt bilang malinis na bunton o makinis na latag sa tabi ng oats. Ihain agad habang mainit pa ang oats at nananatiling malamig ang yogurt.


    • Pagplating at paghahain


    Ihain sa malapad na mangkok na malinaw na magkakahiwalay ang mga bahagi ngunit sapat ang lapit upang magsama sa bawat subo. Dapat magmukhang maayos at sinadya ang tapos na putahe: creamy, berde, at banayad na mayamang lasa, kung saan ang yogurt ang nagbibigay ng huling talas.

    Mga propesyonal na tala


  • Panatilihing bahagyang malabnaw ang oats; dapat nitong suportahan ang mangkok, hindi lumapot na parang paste.

  • Dapat maluto nang maikli ang broccoli upang mapanatili ang kulay at malinis na lasang gulay.

  • Mahalaga rito ang malambot na itlog; ang sobrang lutong pula ng itlog ay magpapabigat sa putahe.

  • Gumamit ng malamig na yogurt laban sa mainit na oats para sa inaasahang kontrast.
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