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Пуешко със спанак и ориз

Желязото е важен минирал, на който се обръща специално внимание от най-ранна детска възраст. Той е от съществено значение за растящия детски организъм, за физическото и интелектуално развитие, както и за укрепване на имунитета.

Желязото бива два вида – хемаво и нехемаво.

Хемавото желязо е от животински произход и е налично в червено месо, птици, риба.

Нехамавото желязо има растителен произход и го намираме в тъмнозелените листни зеленчуци, пълнозърнестите зърнени храни и др.

Днес в менюто ни включихме ястие, съдържащо и двата вида желязо, това е пуешкото със спанак и ориз. От птичите меса, пуешкото е водещо по съдържание на ценния минерал. Спанакът пък е особено популярен именно с богатото си съдържание на желязо.

Препоръчваме Ви да овкусите ястието с лимон, за по-добър вкус. А и не само – витамин C подпомага усвояването на желязото от растителен произход.

Ето и рецептата за Пуешко със спанак и ориз.

Състав, 1 порция 250-300 гр:

  • 50 гр месо пуешко;
  • 100 гр спанак;
  • 30 гр ориз;
  • ½ морков;
  • 1/3 глава лук;
  • 1 ч.л. гр краве масло;
  • 1 ч.л. слънчогледово олио;
  • стрък магданоз;
  • щипка сол, ако е въведена.

Начин на приготвяне:

  1. Пуешкото месо се сварява в тенджера под налягане за 35 мин, в 500 мл вода;
  2. Морковът и лукът се нарязват и задушават в малко количество от бульона за 10 мин;
  3. Спанакът се нарязва и по желание се бланшира с гореща вода;
  4. Добавя се при останалите зеленчуци, заедно със слънчогледовото олио и солта, като задушаването продължава още 10 мин;
  5. Прибавя се изчистеният и измит ориз, като се залива с 250 мл от пуешкия бульон, готви се още 10 мин;
  6. Месото се нарязва на малки парченца и се добавя към зеленчуците и ориза;
  7. Ястието се вари до готовност на продуктите, след което се отстранява от огъня;
  8. Прибавят се кравето масло и нарязания на ситно магданоз.
  9. Сервира се охладено до температура, подходяща са консумация, като след охлаждането се овкусява с лимон.

Няколко съвета „от кухнята“:

  • Препоръчваме използването на бульона от варенето на месото, тъй като в него се съдържат ценни вещества, а и придава по-добър вкус на ястието. За още по-хубав бульон, може при варенето да се добавят 1/2 морков и 1/3 глава лук, които да оставят още вкус и полезни вещества. За приготвянето му препоръчваме следните стъпки:

1ва стъпка: преди да се затвори тенджерата под налягане, месото и зеленчуците да се заврят заедно;

2ра стъпка: след завирането да се отдели пяната;

3та стъпка: след като пяната спре да се отделя, тенджерата под налягане се затворя.

  • Използваме тенджера под налягане, тъй като ни пести време. Може да се използва и обикновена тенджера, но пък варенето на пуешкото е по-дълго.

1,855 thoughts on “Пуешко със спанак и ориз

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