PULPECIKI BROKUŁOWE

– Żebyś ty miała olej w głowie! – słyszałam często jako rozwydrzone dziecko biegnąc czym prędzej bawić się na pobliskim trzepaku. Minęło trochę lat i nie wiem czy w głowie, ale na pewno w moim pulpecikach taki olej znajdziecie. Jest to połączenie  kaszy jaglanej, z brokułami, olejem i rozgrzewającą kurkumą. Stosuję rafinowany olej rzepakowy w swojej kuchni i cenię go za to, że nie tylko podkreśla smak moich potraw, ale także jest zdrowy, tani, no i pochodzi z Polski.
Z dodatkiem pysznego sosu czosnkowego tworzy niezapomnianą kompozycję, która świetnie poprawia nastrój w ponure jesienne dni i rozgrzewa serca miłością do gotowania.

pulpety2

Jak wykonać to szybkie, pyszne i zarazem zdrowe danie?

Składniki:

pulpeciki

  • kasza jaglana                     200 g
  • brokuł                                 400 g
  • cebula                                   80 g
  • słonecznik                            60 g
  • czosnek                                15 g ( ok 3 ząbków)
  • olej rzepakowy                    45 ml ( 3 łyżki )
  • kurkuma                                1 g  ( 1/2 łyżeczki )
  • sól                                           9 g  (  1 i 1/2 łyżeczki )
  • pieprz                                     3 g  ( 1/2 łyżeczki )

sos:

  • jogurt naturalny                 200 g ( u mnie sojowy)
  • olej rzepakowy                      15 ml ( 1 łyżka)
  • czosnek                                  15 g ( ok 3 ząbków)
  • sól                                             3 g  (  1/2 łyżeczki )
  • pieprz                                       3 g  ( 1/2 łyżeczki )

 

Sposób przygotowania:

Kaszę jaglaną spłukuję na sitku pod bieżącą wodą. Gotuję ją w proporcjach 1:2 ( kasza : woda). Brokuł myję, rozdzielam na różyczki i wrzucam do wrzącej wody na ok 4-5 minut, tak aby zmiękł.

Studzę brokuł i kaszę. Połowę kaszy blenduję i mieszam ją z pozostałą. Brokuł kruszę na drobne części (łodygi urywam i blenduję je z cebulą i czosnkiem). Dodaje przyprawy i  3 łyżki oleju rzepakowego, po czym wszystko dokładnie mieszam. Z masy lepię kulki (najlepiej formuje się je, gdy masa jest schłodzona w lodówce) i obtaczam w nasionach słonecznika. Uformowane pulpeciki wsadzam do pieca nagrzanego do 180 stopni przez 20-25 minut.

W tym czasie przygotowuję sos. Jogurt mieszam z przeciśniętym przez praskę czosnkiem. Dodaję łyżkę oleju rzepakowego i doprawiam pieprzem i solą. Całość mieszam i przekładam do miseczki.

pulpety1

pulpety7-kopia

SMACZNEGO 😉
logo-pokochaj-olej-rzepakowy

ROZKŁAD MAKROSKŁADNIKÓW:

pulpeciki:
1 porcja                                 :                          87,32  kcal   B:      2,12 g      T:     4,76 g      W:      9,03 g
całość (19 sztuk)                  :                     1659,10  kcal    B:    40,32 g      T:   90,44 g     W:  171,72 g

sos:
1 porcja (10g)                      :                         13,77  kcal    B:      0,40 g     T:     1,05 g     W:    0,63 g
całość (200 g)                      :                       275,47  kcal    B:     8,08 g      T:   21,00 g     W:  12,60 g

 

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