{"id":578,"date":"2019-11-07T09:31:18","date_gmt":"2019-11-07T09:31:18","guid":{"rendered":"http:\/\/kasiacimek.pl\/blog\/?p=578"},"modified":"2019-11-07T09:36:32","modified_gmt":"2019-11-07T09:36:32","slug":"zapiekanka-z-brokulem","status":"publish","type":"post","link":"https:\/\/kasiacimek.pl\/blog\/zapiekanka-z-brokulem\/","title":{"rendered":"Zapiekanka z broku\u0142em"},"content":{"rendered":"\n

Pomys\u0142 na po\u017cywn\u0105 kolacj\u0119 lub szybki obiad. Ta zapiekanka podbi\u0142a serce (a raczej podniebienie) naszego syna. \u017beby zwi\u0119kszy\u0107 warto\u015b\u0107 od\u017cywcz\u0105 dania mo\u017cna doda\u0107 pier\u015b z kurczaka (przepis na soczyst\u0105 pier\u015b znajdziecie tutaj<\/a>), ser lub tofu. <\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

U nas jak zwykle jak najpro\u015bciej, czyli makaron plus broku\u0142, sos beszamelowy i pestki s\u0142onecznika. Sos beszamelowy robi si\u0119 bardzo prosto. Potrzebujesz tylko mas\u0142a, m\u0105ki, mleka i kilku minut. Wi\u0119kszo\u015b\u0107 zapiekanek zawiera dodatek sera, ja akurat nie mia\u0142am i go pomin\u0119\u0142am. Je\u017celi nie wyobra\u017casz sobie zapiekanki bez sera, posyp nim potraw\u0119 przed wstawieniem do piekarnika. Wiem, \u017ce nie wszyscy s\u0105 fanami makaronu pe\u0142noziarnistego, ale w tej zapiekance sprawdza si\u0119 on wy\u015bmienicie. Warto spr\u00f3bowa\u0107, mo\u017ce na sta\u0142e zago\u015bci w Waszym menu. Je\u017celi akurat nie masz takiego w swojej kuchni, mo\u017cesz u\u017cy\u0107 innego makaronu. <\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

\ud83c\udf7dPorcje: <\/strong>4<\/p>\n\n\n\n

\u23f1Czas przygotowania:<\/strong> 45 minut<\/p>\n\n\n\n

Sk\u0142adniki:<\/strong><\/p>\n\n\n\n

  • Broku\u0142<\/li>
  • 160 g makaronu pe\u0142noziarnistego<\/li>
  • 2 \u0142y\u017ceczki mas\u0142a<\/li>
  • 2 \u0142y\u017cki m\u0105ki<\/li>
  • szklanka mleka<\/li>
  • pieprz, s\u00f3l, ga\u0142ka muszkato\u0142owa, czosnek<\/li><\/ul>\n\n\n\n

    Dodatkowo:<\/p>\n\n\n\n

    • pestki s\u0142onecznika\/sezam (\u0142y\u017cka pestek, czy nasion sezamu to dodatkowe ~ 60 kcal) <\/li><\/ul>\n\n\n\n

      Spos\u00f3b przygotowania:<\/strong><\/p>\n\n\n\n

      1. Makaron i broku\u0142a ugotuj osobno al dente. <\/li>
      2. Przygotuj sos beszamelowy: w rondelku, na wolnym ogniu rozpu\u015b\u0107 mas\u0142o, dodaj m\u0105k\u0119 i energicznie mieszaj (ja u\u017cywam do tego trzepaczki). Podgrzewaj przez chwil\u0119 a nast\u0119pnie wlewaj poma\u0142u mleko ci\u0105gle mieszaj\u0105c. Dodaj ga\u0142k\u0119 muszkato\u0142ow\u0105, pieprz i s\u00f3l. Mieszaj, do momentu gdy sos zg\u0119stnieje i si\u0119 zagotuje. Na koniec dodaj\u0119 przeci\u015bni\u0119ty przez prask\u0119 z\u0105bek czosnku.<\/li>
      3. Naczynie \u017caroodporne wysmaruj niewielk\u0105 ilo\u015bci\u0105 mas\u0142a, mo\u017cesz obsypa\u0107 bu\u0142k\u0105 tart\u0105. Prze\u0142\u00f3\u017c makaron i r\u00f3\u017cyczki broku\u0142a do naczynia i zalej sosem beszamelowym. <\/li>
      4. Zapiekaj oko\u0142o 25 minut pod przykryciem w temp. 190 stopni. Zapiekank\u0119 podawaj posypan\u0105 pestkami s\u0142onecznika (upra\u017conymi wcze\u015bniej na suchej patelni).<\/li><\/ol>\n\n\n\n
        \"\"<\/figure>\n\n\n\n

        Warto\u015b\u0107 od\u017cywcza 1 porcji:<\/strong><\/p>\n\n\n\n

        Kalorie<\/strong>: 238 kcal<\/p>\n\n\n\n

        Bia\u0142ko:<\/strong> 11,4 g<\/p>\n\n\n\n

        T\u0142uszcze<\/strong>: 6,6 g<\/p>\n\n\n\n

        W\u0119glowodany:<\/strong> 34,2 g<\/p>\n\n\n\n

        \"\"<\/figure>\n","protected":false},"excerpt":{"rendered":"

        Pomys\u0142 na po\u017cywn\u0105 kolacj\u0119 lub szybki obiad. Ta zapiekanka podbi\u0142a serce (a raczej podniebienie) naszego syna. \u017beby zwi\u0119kszy\u0107 warto\u015b\u0107 od\u017cywcz\u0105 dania mo\u017cna doda\u0107 pier\u015b z kurczaka (przepis na soczyst\u0105 pier\u015b znajdziecie tutaj), ser lub tofu. U nas jak zwykle jak najpro\u015bciej, czyli makaron plus broku\u0142, sos beszamelowy i pestki s\u0142onecznika. Sos beszamelowy robi si\u0119 bardzo prosto. Potrzebujesz tylko mas\u0142a, m\u0105ki,...<\/p>\n","protected":false},"author":1,"featured_media":611,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[19,58],"tags":[132,15,135,134],"yoast_head":"\nZapiekanka z broku\u0142em - Kasia Cimek | Dietetyk Bia\u0142ystok | Blog<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/kasiacimek.pl\/blog\/zapiekanka-z-brokulem\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Zapiekanka z broku\u0142em - Kasia Cimek | Dietetyk Bia\u0142ystok | Blog\" \/>\n<meta property=\"og:description\" content=\"Pomys\u0142 na po\u017cywn\u0105 kolacj\u0119 lub szybki obiad. 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