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Ruladă de pui cu spanac

joi, octombrie 31, 2019
|
scris de World Class Romania

Upgradează pieptul de pui cu această rețetă excelentă pentru un prânz. Prepar-o seara și va deveni un pachet excelent pentru a doua zi la birou.

Timp de preparare: 50 de minute
Cantitățile sunt calculate pentru 2 porții

Ingrediente

O lingură + o linguriță de ulei de măsline
O jumătate de ceapă roșie, tocată mărunt
2 căni cu frunze de spanac, opărite, spălate bine și scurse
Un praf de nucșoară
Sare Kosher
Piper negru proaspăt măcinat
O bucată de piept de pui dezosat (circa 150 de grame)
⅓ cană de cuburi cu feta (circa 50 de grame)
O jumătate de cană cu sos de roșii
2-3 linguri de parmezan
O salată verde, câteva ridichi și o linguriță de muguri de pin pentru garnitură

Mod de preparare

1. Încinge cuptorul la 180ºC. Încălzește 2 lingurițe de ulei de măsline într-un wok, la temperatură medie, până când începe să fiarbă. Adaugă ceapa și călește-o cât să se înmoaie; circa 8-10 minute. Pune și spanacul și mai ține pe foc cât să se înmoaie și să se evapore apa rămasă în el – alte două minute. Completează cu nucșoara și sare și piper după gust. Mută mixtura într-un bol și las-o la răcit.
2. Taie pieptul de pui pe jumătate, pe orizontală. Apoi cu ajutorul unui tocător bate fiecare bucată de carne, cât să fie și mai subțire – de circa 4-6 milimetri. Unge-o pe ambele părți cu sare și piper.
3. Pune jumătate din mixul cu spanac pe o bucată de pui. Apoi ruleaz-o și fixeaz-o cu o scobitoare. Repetă procedura și cu cealaltă bucată.
4. Pune iar wokul pe foc, adaugă lingura de ulei rămasă și încinge-o. Așază bucățile de pui și gătește-le până se rumenesc; circa 4-6 minute.
5. Amestecă parmazanul cu sos de roșii, trece bucățile de pui prin mix, pune-le pe o tavă și bagă-le în cuptor. Lasă-le la copt circa opt minute, suficient cât carnea să fie bine pătrunsă, iar crusta să se rumenească.
6. Prepară garnitura din salată verde și ridichi. Asezonează cu dressing din ulei de măsline, oțet balsamic și sare. În funcție de preferințe adaugă și muguri de pin. Savurează puiul cu această garnitură.

Foto: fitforfashion.ro

Tag-uri:
Dietă, Energie, Mâncare, Nutriţie, Reţete

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