TARTA JAGLANA ZE SZPINAKIEM I TOFU

Składniki:

  • kasza jaglana /100g/
  • płatki jaglane /40g/ ( można zakupić w Biedronce)
  • szpinak /70g/
  • cebula /80g/
  • czosnek /3 ząbki/
  • tofu wędzone /50g/
  • pasta z szuszonych pomidorów /1łyżka/
  • zioła toskańskie (płatki pomidorowe, bazylia, czosnek, oregano, cebula, pietruszka, sól) /3 łyżeczki/
  • sos sojowy /1,5 łyżki/
  • olej kokosowy /1 łyżka/

Przygotowanie:

Kaszę jaglaną gotuję w wodzie (zawsze w proporcjach 2:1) przez 10 min. Następnie przekłam ją do blendera, dodaję płatki jaglane, 3 jajka, przyprawy toskańskie(2 łyżeczki) i wszystko miksuję. Przekładam do formy do pieczenia (którą delikatnie wysmarowałam  olejem kokosowym i formuje kształt tarty. Wkładam do rozgrzanego piekarnika (200 stopni) na 15 min.

W tym czasie siekam cebulę, miażdżę czosnek i rozdrabniam szpinak. Przekładam na rozgrzaną patelnię z niecałą łyżką oleju kokosowego i pozostawiam na wolnym ogniu pod przykryciem na ok 5 minut, co jakiś czas mieszając.

Do miseczki nalewam sosu sojowego i dodaje łyżeczkę ziół toskańskich. Tofu kroję w kosteczkę i przekładam do miseczki. Mieszam, tak aby każdy kawałek był pokryty przyprawami.

Wyciągam spód tarty z pieca, nakładam na niego przygotowaną mieszankę. Na górę kładę kawałeczki tofu. Wkładam całość do pieca na około 10-13 minut.

Tarta smakuje zarówno na ciepło, jak i zimo 😉

1tartajaglana

3tartajaglana

 

SMACZNEGO!

 

ROZKŁAD MAKROSKŁADNIKÓW:

1 porcja                             :            249,55 kcal      B:  11,09 g       T: 10,27 g      W:   26,96  g
całość (4 porcji)              :            998,18 kcal       B: 47,63 g      T:  41,11 g       W:  107,87 g

Trzeba mieć na uwadze, że porcje są dość małe. Ja sama spokojnie na obiad jestem w stanie zjeść połowę 😉

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