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Pinausukang Hipon na may Sotanghon at Nilantang Gulay

Pinausukang Hipon na may Sotanghon at Nilantang Gulay
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Nutrition Facts

Bawat serving na 230g

% Daily Value batay sa 2000 kcal na diyeta

Calories 255 kcal
13% DV
Kabuuang Taba 7.0g
11% DV
Monounsaturated Fat3.6g
Polyunsaturated Fat1.6g
Saturated Fat1.3g
Kabuuang Carbohydrate 24.0g
8% DV
Hibla1.5g
Almirol21.5g
Asukal1.0g
Protina 23.0g
46% DV
Protina ng Hayop21.0g
Protina ng Halaman2.0g

Tungkol dito

Isang magaang seafood dish na tampok ang buong hipon na inihain sa ibabaw ng sotanghon at gulay. Medyo mataas ito sa protina, katamtaman sa carbohydrates, at mababa hanggang katamtaman sa taba.

Mga Sangkap

Mga Bitamina at Mineral

Mga Bitamina

NutrientDamiDV%Half-life
Biotin (B7)4.0mcg13%
Choline95.0mg17%
Folate (B9)22.0mcg6%
Niacin (B3)3.1mg19%
Pantothenic Acid (B5)0.6mg12%
Riboflavin (B2)0.1mg9%
Tiamina (B1)0.1mg7%
Bitamina A85.0mcg9%
Bitamina B121.4mcg58%
Bitamina B60.2mg11%
Bitamina C6.0mg7%
Bitamina D0.5mcg3%
Bitamina E1.2mg8%
Bitamina K45.0mcg38%

Mga Mineral

NutrientDamiDV%Half-life
Kaltsyum95.0mg10%
Tanso180.0mcg20%
Bakal2.1mg12%
Magnesiyo48.0mg11%
Posporus235.0mg34%
Potasyo290.0mg6%
Selenium38.0mcg69%
Sodyum780.0mg34%
Sink1.6mg15%

Pinasingawang Hipon na may Glass Noodles at Nalantang na mga Gulay

Headnote


Ito ay isang payak na putahe na may malinis na lasa at tiyak na tekstura: matamis na hipon, malinaw na noodles, at malalambot na gulay na pinagbibigkis ng bawang at toyo. Dinadala ng singaw ang timpla sa bawat patong, habang ang maikling init ay nagpapanatili ng kasariwaan at linaw ng bawat sangkap. Dapat itong matapos na magaan, malinamnam, at maayos ang pagkakabuo, na walang sangkap na naluto nang labis.

Recipe essentials


  • Kategorya ng putahe: Pinasingawang noodle at seafood dish

  • Lutuin o pinagmulan: Hango sa East Asian

  • Uri ng kurso: Pangunahing putahe

  • Dami: 1 serving

  • Sukat ng serving: 230 g

  • Oras ng paghahanda: 10 minuto

  • Oras ng pagluluto: 8 minuto

  • Kabuuang oras: 18 minuto

  • Antas ng hirap: Katamtaman


  • Equipment


  • 1 mababaw na mangkok o steaming dish na hindi tinatablan ng init, 18 hanggang 20 cm

  • Steamer o kaserolang may takip at rack

  • Maliit na kawali

  • Pinong salaan

  • Sipit


  • Ingredients


    Main component


  • 90 g hipon, binalatan at inalisan ng ugat

  • 45 g glass noodles

  • 60 g madahong gulay, tinanggalan ng matitigas na bahagi

  • 6 g bawang, hiniwang manipis

  • 10 g toyo

  • 8 g mantika

  • 1 g itim na paminta

  • 2 g asin


  • Method


  • 1. Pakuluin ang steamer o kaserolang may takip hanggang sa tuloy-tuloy na pagkulo sa mataas na init. Ilagay ang glass noodles sa isang mangkok, buhusan ng mainit na tubig, at ibabad nang 4 minuto hanggang lumambot ngunit bahagya pang matigas sa gitna. Salain nang mabuti at itabi.


  • 2. Timplahan ang hipon ng 1 g ng asin at 0.5 g ng itim na paminta. Haluin ang mga madahong gulay kasama ang natitirang 1 g asin at itabi sandali upang magsimulang lumambot.


  • 3. Painitin ang mantika sa maliit na kawali sa katamtamang init. Idagdag ang bawang at lutuin nang 30 hanggang 45 segundo, hanggang maging mabango at mapusyaw na ginto lamang. Alisin agad sa init at ihalo ang toyo at ang natitirang itim na paminta.


  • 4. Ayusin ang sinalang glass noodles sa ilalim ng dish na hindi tinatablan ng init. Ilagay ang mga madahong gulay sa ibabaw at paligid ng noodles sa pantay na patong. Ilatag ang hipon sa ibabaw sa iisang patong, saka isandok nang pantay ang mantikang may bawang at toyo sa buong putahe.


  • 5. Pasingawan nang 4 hanggang 5 minuto sa malakas na singaw, na may takip, hanggang ang hipon ay maging opaque, bahagyang kumulot, at sapat lang ang tigas kapag hinipo, at ang mga gulay ay malambot ngunit matingkad pa rin. Dapat ay ganap nang malinaw at malambot ang noodles, at nasipsip na nito ang timpla.


  • 6. Alisin agad at ihain habang mainit at makintab pa ang putahe. Dapat ay bahagyang kumakapit ang sarsa sa noodles sa halip na maipon sa ilalim.


  • Plating and serving


    Ihain nang direkta sa steaming dish o maingat na ilipat sa pinainit na mababaw na plato, na pinananatiling nakikita ang hipon sa ibabaw. Dapat ay malinis at may malinaw na mga patong ang huling presentasyon, na ang mga gulay ay nakapalibot sa noodles at ang sarsang may amoy-bawang ay pantay na bumabalot sa ibabaw.

    Professional notes


  • Huwag pasingawan nang sobra ang hipon; dapat manatiling makatas ang tekstura, hindi makunat.

  • Dapat pinalambot na ang noodles bago pasingawan, hindi kailanman hilaw at tuyo, kung hindi ay mananatiling hindi pantay ang pagkakaluto sa gitna.

  • Idagdag ang mantikang may bawang habang mainit pa, ngunit hindi sobrang kumukulo, upang manatiling mabango ang bawang at hindi pumait.
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