Šalát so špargľou a kozím syrom


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Ingrediencie na 1 porciu

Olej olivový5 ml
Rajčiny cherry1 hrsť
Med včelí (7g)1 lyžička
Orechy vlašské0.5 hrsť
Špargľa zelená5 kusů
Šampiňóny čerstvé50 g
Cuketa0.5 kus
Soľ1 štipka
Čierne korenie1 štipka
Syr kozí čerstvý20 g
Citrónová šťáva čerstvá1 g
Ocot balzamikový1 g

Konzumácia špargle ma pozitívny vplyv na ľudský organizmus. Špargľa obsahuje veľké množstvo vlákniny a vitamínov: beta-karoten, vitamíny B, vitamín C, E a K, kyselinu listovú, kyselinu asparagovú, esenciálne oleje alebo riboflavin. Zo stopových prvkov obsahuje vápnik, fosfor, horčík, draslík, zinok, železo a jód.

 

Špargľa má tiež nízky obsah cukru a nízku energetickú hodnotu- 25 kcal/85 Kj na 100g, hodí sa teda aj ako diétna potravina.

 

Špargľu umyte, odrežte hlavičky, stonky nakrájajte na menšie kúsky a varte v osolenej vode približne 7 minút. Uvarenú špargľu vyberte a nechajte odkvapkať.

 

Rozohrejte 1 lyžicu oleja a krátko na nej osmažte očistené a nakrájané šampiňóny. Osoľte a okoreňte čiernym korením podľa chuti. Na panvicu pridajte cherry paradajky, krátko osmažte a pokvapkajte balzamikovým octom.

Zmes presuňte do misky a premiešajte spolu so špargľou a nadrobno nakrájanou cuketou. Cuketu môžete použiť surovú alebo ju na krátko opiecť na panvici. Orechy posekajte a taktiež vmiešajte do šalátu.

 

Šalát ochuťte zálievkou vytvorenou  zmiešaním citrónovej šťavy, medu, zvyšného oleja, posypte orechy a poukladajte plátky kozieho syra.

NUTRIČNÉ HODNOTY

Celková energetická hodnota 666.827 Kj

Bielkoviny5.67 g
Sacharidy14.89 g
Sacharidy z cukrov0.95 g
Tuky8.01 g
Nasýtené mastné kyseliny (z tukov)1.08 g
Vláknina3.46 g
Vápnik0.03 g
Gi65

ALERGÉNY

  • Škrupinové plody a výrobky z nich – jedná sa o všetky druhy orechov
  • Mlieko a výrobky z neho

GRAF NUTRIČNÝCH HODNÔT

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