Spenótos újkrumplifőzelék

Így már lehet

Itt az újkrumpliszezon, diéta ide vagy oda, én ki nem hagyom! De valójában mi is a gond a burgonyával, miért nem ehetjük? Vagy van olyan mód, ahogyan mégis jöhet? Tovább Tovább

krumplisspenotkolbasszalA burgonya szénhidráttartalma a zöldségek között alapvetően magasnak számít (15g/100g), de tudtátok, hogy a fehérrépáé magasabb (17 g/100g)? Mi akkor a gond a krumplival?

Miért zárja ki általában minden diéta?

Van-e burgonya és burgonya között különbség?

Tudom-e úgy variálni más alapnyagokkal, hogy mértékkel fogyasztható legyen?

Dietetikusok vélekedése szerint még a 160 grammos szénhidrátdiétába is heti egy alkalommal beilleszthető a burgonya, de nagyon nem mindegy, hogyan. Alapvetően olajban sütjük, pépesen puhára főzzük, vagy vajjal pürésítjük. Ezek az elkészítési módok mind rontanak a burgonya kalóriaértékén, szervezetünkre gyakorolt hatásán. Az olajban sütés rengeteg plusz kalóriát ad hozzá a zsiradékkal, a puhára főzés a glikémiás indexét növeli, a fincsi krumplipüré pedig e kettőt hozza egyben, sajnos. Ezért inkább tiltólistára tesszük. Itt van az újburgonya szezon, én nem szeretem kihagyni, és nem is teszem!

És ne is tegyük, mert a burgonya számos jó élettani hatással bír, pl. még C vitamin-forrás lehet a tavaszi hónapokban. Tartalmaz ásványi anyagokat és állítólag jó hatással van a vérnyomásra. Természetesen nem akkor, ha atomjaira főzzük szét. Az újkrumpli tökéletes arra, hogy kicsit ressen fogyasszuk, kevesebb hőkezeléssel, kicsit “nyersebben” (ahogy ez minden zöldségre igaz!). Tapaszatlatból tudjuk, hogy vannak lisztesebb krumplik, jobban egyben maradó fajták. Ezért azt gondolom, nem is lehet általánosítani a krumpli hatását, mert bár egyáltalán nem értek az összetételéhez, abban azért viszonylag biztos vagyok, hogy egy pár pillanat alatt omlósra szétfővő, lisztes takarmánykrumpli-szerűség és egy apró szemű, ress újkrumpli között nagy a különbség, mind gasztronómiai élményben, mind az élettani hatásában.

Bár gyermekkorom klasszikusa volt a párizsibundás sertésszűz újkrumplival, uborkasaltával, ma inkább zöldségekkel párosítom az újkrumplit. Itt pl egy salátában, most pedig főzelékben. Mert igenis tud jó és egészséges lenni egy krumplifőzelék is!

Mértékkel együk tehát az újkrumplit, sok-sok zöldséggel, sok-sok ecetes salátával, nem túlfőzve!

 

 

Hozzávalók

40 dkg újburgonya, 50 dkg leveles spenót, 2 gerezd fokhagyma, 1 dl tejszín, 3-4 ek. olívaolaj, só, frissen őrölt bors, 2 kis szál sütni való kolbász
  1. A kolbászokat helyezzük sütőpapírral bélelt tepsire, hústűvel szurkáljuk meg, majd 220 fokos sütőben süssük 30 perc alatt készre.

  2. Közben lábosban a megmosott/kicsit megkapargált, darabolt újkrumplit, az olívaolajjal és a zúzott fokhagymákkal együtt dinszteljük át. Öntsünk alá egy egész kevés vizet, ne lepje el a krumplikat.

  3. Sózzuk, borsozzuk, fedjük le, 10 percet főzzük így a burgonyát, adjuk hozzá a megtisztított, felcsíkozott spenótot, fedjük vissza és főzzük további kb. 5 percet, míg a spenót megfonnyad, a burgonya megpuhul.

  4. Adjuk hozzá a tejszínt, sóval, frissen őrölt borssal (esetleg plusz fokhagymával) ízesítsük.

 
 
 
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