Dnes mám pro vás recept na starou dobrou klasiku – holandské řízky , ale pečené v troubě. Tyto řízečky jsou především zdrojem bílkovin a tuků, k nim si ještě tedy přidejte nějaký zdroj komplexních sacharidů – vařené brambory či batáty, bramborovou kaši/ bramborovou-zeleninové pyré, nebo třeba pečivo ( ideálně celozrnné -vláknina). Nezapomeňte si k nim přihodit ještě jednu porci čerstvé zeleniny, nebo zeleninového salátu.
Recept na 6 porcí:
Postup:
Smíchejte mleté maso, cibulku, pažitku, vajíčko a sýr. Poté přidejte sůl, pepř, případně česnek a důkladně promíchejte.
Poté vytvarujte řízečky a následně obalte ve strouhance.
Řízečky vyskládejte na plech vyloženým pečícím papírem, pomocí mašlovačky potřete olejem.
Pečte nejprve 30 minut při teplotě 170 °C, poté cca dalších 10 minut při teplotě 200 °C.
Výživové údaje
Porce 6
- Množství na porci
- Kalorie 282kcal
- % Denní hodnota *
- Celkový tuk 15g24%
- Celkový obsah sacharidů 11g4%
- Vláknina 3g12%
- Bílkovina 23g46%
* Při sestavování velikosti ukázkových porcí vycházím z referenčního příjmu 8400kJ/2000 kcal. Což je z toho důvodu, abych mohla vypočítat nutriční hodnotu porce. Nezapomeňte prosím, že každý máme jiné nároky na výživu a navíc není v tomto zohledněn celkový počet porcí za den. Ukázky slouží pouze pro inspiraci, jak si sestavit nutričně vyvážené jídlo. Velikost porce si prosím upravte podle vašich potřeb. Př sestavování receptur vycházím z obecných výživových doporučení, nicméně není mým cílem sestavit dokonalý recept, ale to, aby jídlo obsahovalo všechny důležité živiny, pokud možno v optimálním poměru a hlavně, aby chutnalo. Nutriční hodnotu jídla následně přepočítávám v nutričním programu, pouze proto, abyste si dokázali udělat představu o jeho výživové hodnotě. K sestavení vyváženého jídelníčku rozhodně nepotřebujete denně počítat kalorie a gramy živin. Nikdo nemá dokonalý jídelníček, ani já, ani žádný odborník na výživu, to ani není cílem ;-)
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