Łosoś z sałatką z kaszy gryczanej i ogórka
Mam dla Was kolejny pyszny i zdrowy posiłek – soczysty, pieczony łosoś z kaszą gryczaną niepaloną, z ogórkiem i twarogiem w czosnkowym dressingu. Przyznam się, że to danie bardzo przypadło mi to gustu i bardzo często je przyrządzam. Koniecznie musicie je wypróbować! Połączenie kaszy gryczanej, ogórka, twarogu i czosnkowego sosu jest wyjątkowe!
Taki posiłek jest świetnym źródłem białka, błonnika, witamin i minerałów. Warto podkreślić, że kasza gryczana jest bogata w unikatowe aminokwasy – lizynę i tryptofan, których nasz organizm sam nie wytwarza. Dzięki rutynie korzystnie wpływa na układ krążenia oraz poprawia wytrzymałość naczyń krwionośnych. Gryka ceniona też jest za działanie przeciwnowotworowe i przeciwbakteryjnie. Kasza gryczana nie zakwasza organizmu i nie zawiera glutenu.
Pamiętajcie tez, że kasza gryczana niepalona jest znacznie zdrowsza niż prażona (palona). Prażenie ziarna gryki znacząco pogarsza jakość białka i zmniejsza jego właściwości przeciwutleniające.
| Porcje | porcje |
- 100 g - kasza gryczana niepalona
- 400 g - łosoś
- 1 łyżeczka - czosnek niedźwiedzi
- 1 łyżeczka - oliwa z oliwek 'extra virgin'
- ilość wg uznania - sól himalajska
- ilość wg uznania - pieprz czarny
- 200 g - ogórek szklarniowy
- kawałek - papryka czerwona
- 3-4 łyżki - twaróg
- 2 ząbki - czosnek (drobno posiekany)
- 3 łyżeczki - sok z cytryny
- 3 łyżeczki - oliwa z oliwek 'extra virgin'
- 1 łyżeczka - miód naturalny
- 1 łyżeczka - czosnek niedźwiedzi
- 1/3 łyżeczki - sól himalajska
- 1/3 łyżeczki - pieprz biały
Składniki Łosoś:
Czosnkowy dressing:
|
- Kaszę umyj, wsyp do osolonej, wrzącej wody (w proporcjach zgodnych z instrukcją na opakowaniu). Gotuj na wolnym ogniu pod przykryciem ok. 15 minut. Zdejmij z ognia i zostaw pod przykryciem.
- Piekarnik rozgrzej do temperatury 170 st. C. (termoobieg). Rybę umyj i osusz za pomocą ręcznika papierowego. Łososia natrzyj solą i pieprzem czarnym, czosnkiem niedźwiedzim i skrop oliwą z oliwek. Przełóż do naczynia żaroodpornego. Piecz ok. 15 minut.
- Ogórek obierz, wytnij gniazda nasienne. Ogórek i paprykę pokrój w drobną kostkę.
- W kubeczku wymieszaj wszystkie składniki dressingu.
- Na talerz wyłóż rybę i lekko ostudzoną kaszę gryczaną. Na kaszę pokrusz twaróg, wyłóż kostki ogórka i papryki. Kaszę polej czosnkowym dressingiem. Udekoruj listkami szpinaku. Gotowe!
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