{"id":200561,"title":"Brokolicov\u00e1 r\u00fd\u017ee se shiitake a sezamov\u00fdm olejem","modified":"2026-10-31T18:12:26+01:00","plain":"Brokolicov\u00e1 r\u00fd\u017ee inspirovan\u00e1 japonskou kuchyn\u00ed, se shiitake a sezamov\u00fdm olejem, s n\u00edzk\u00fdm obsahem sacharid\u016f a hotov\u00e1 za p\u011bt minut.\n\n\n\nNa po\u0159\u00e1dn\u011b rozp\u00e1len\u00e9 p\u00e1nvi houby shiitake na okraj\u00edch zezl\u00e1tnou a \u010desnek rozvon\u00ed cel\u00fd pokrm. Sezamov\u00fd olej p\u0159idan\u00fd na konci p\u0159\u00edpravy dod\u00e1 plnou, pra\u017eenou chu\u0165. Za 5 minut z\u016fstanou zelen\u00e1 zrn\u00ed\u010dka lehce k\u0159upav\u00e1 a zachovaj\u00ed si sytou barvu. Po\u010d\u00edtejte se 189 kcal na porci. Tato bleskov\u00e1 p\u0159\u00edloha nahrazuje r\u00fd\u017ei brokolic\u00ed rozmixovanou na zrn\u00ed\u010dka a hod\u00ed se k ryb\u011b, grilovan\u00e9mu ku\u0159eti, masu ope\u010den\u00e9mu na p\u00e1nvi nebo k japonsk\u00fdm a korejsk\u00fdm j\u00eddl\u016fm s n\u00edzk\u00fdm obsahem cukru. Tento recept pat\u0159\u00ed mezi m\u00e1 keto j\u00eddla.\n\n\n\nCo je brokolicov\u00e1 r\u00fd\u017ee?\n\n\n\nBrokolicov\u00e1 r\u00fd\u017ee je brokolice nasekan\u00e1 nadrobno na mal\u00e1 zrn\u00ed\u010dka, v\u010detn\u011b r\u016f\u017ei\u010dek i ko\u0161\u0165\u00e1lu: n\u00e1zev odkazuje na jej\u00ed velikost a pou\u017eit\u00ed v pokrmu m\u00edsto r\u00fd\u017ee. Z\u00e1kladem z\u016fst\u00e1v\u00e1 zelenina, bez obiln\u00e9ho \u0161krobu, sv\u011b\u017eej\u0161\u00ed a k\u0159upav\u011bj\u0161\u00ed. V t\u00e9to verzi se spojuje 150 g rozmixovan\u00e9 brokolice, 100 g \u010derstv\u00fdch shiitake, dva strou\u017eky \u010desneku a chu\u0165ov\u011b neutr\u00e1ln\u00ed olej se l\u017ei\u010dkou sezamov\u00e9ho oleje p\u0159idanou na konci p\u0159\u00edpravy.\n\n\n\n\u00dasp\u011bch spo\u010d\u00edv\u00e1 v rychl\u00e9m op\u00e9k\u00e1n\u00ed na prudk\u00e9m ohni: vlhkost se mus\u00ed rychle odpa\u0159it, aby zrn\u00ed\u010dka z\u016fstala odd\u011blen\u00e1, m\u011bkk\u00e1, ale pevn\u00e1 na skus. Sezamov\u00fd olej p\u0159idejte a\u017e po ztlumen\u00ed nebo vypnut\u00ed oh\u0159evu, aby si zachoval v\u016fni. C\u00edlem je z\u00e1\u0159iv\u011b zelen\u00e1 barva, odd\u011blen\u00e1 zrn\u00ed\u010dka a chu\u0165 umami, bez hutnosti a \u0161krobovit\u00e9 konzistence klasick\u00e9 sma\u017een\u00e9 r\u00fd\u017ee.\n\n\n\nV podobn\u00e9m duchu: Ku\u0159ec\u00ed kebab na p\u00e1nvi.\n\n\n\nP\u016fvod a pojet\u00ed pokrmu\n\n\n\nTato brokolicov\u00e1 r\u00fd\u017ee pat\u0159\u00ed do sou\u010dasn\u00e9 n\u00edzkosacharidov\u00e9 kuchyn\u011b: vyu\u017e\u00edv\u00e1 techniku rychl\u00e9ho restov\u00e1n\u00ed pro nadrobno nasekanou zeleninu. Houby shiitake dod\u00e1vaj\u00ed hloubku chuti umami, sezam pak nezam\u011bnitelnou v\u016fni. Jde o p\u0159\u00edlohu inspirovanou japonskou kuchyn\u00ed, nikoli o tradi\u010dn\u00ed japonsk\u00e9 j\u00eddlo, v n\u00ed\u017e nasekan\u00e1 brokolice nahrazuje r\u00fd\u017ei. Hod\u00ed se ke kr\u00e1tce ope\u010den\u00e9 ryb\u011b, grilovan\u00e9mu ku\u0159eti nebo masu z p\u00e1nve, ale zkontrolujte om\u00e1\u010dky a marin\u00e1dy hlavn\u00edho chodu, kter\u00e9 \u010dasto obsahuj\u00ed v\u00edce cukru, ne\u017e se zd\u00e1, a to i v japonsk\u00e9 kuchyni.\n\n\n\nHlavn\u00ed suroviny\n\n\n\nBrokolice tvo\u0159\u00ed z\u00e1klad struktury: po n\u011bkolika kr\u00e1tk\u00fdch pulzech v mix\u00e9ru vzniknou nepravideln\u00e1, ale odd\u011blen\u00e1 zrn\u00ed\u010dka, v\u010detn\u011b ko\u0161\u0165\u00e1lu, kter\u00fd p\u0159id\u00e1 objem a pevnost; p\u0159\u00edli\u0161 dlouh\u00e9 mixov\u00e1n\u00ed by z n\u00ed ud\u011blalo mokrou ka\u0161i. \u010cerstv\u00e9 shiitake dod\u00e1vaj\u00ed umami, nakr\u00e1jejte je na pl\u00e1tky a p\u0159ibli\u017en\u011b dv\u011b minuty zprudka op\u00e9kejte, aby z\u00edskaly zlatav\u00e9 okraje a d\u0159evitou v\u016fni. Su\u0161en\u00e9 shiitake nelze pou\u017e\u00edt ve stejn\u00e9m hmotnostn\u00edm mno\u017estv\u00ed a vy\u017eaduj\u00ed jinou p\u0159\u00edpravu, nap\u0159\u00edklad nam\u00e1\u010den\u00ed hub, co\u017e by naru\u0161ilo koncepci tohoto rychl\u00e9ho pokrmu.\n\n\n\nDal\u0161\u00ed recept v podobn\u00e9m duchu: Zap\u00e9kan\u00e9 \u010dekankov\u00e9 puky s raj\u010daty.\n\n\n\nProlisovan\u00fd nebo jemn\u011b nasekan\u00fd \u010desnek p\u0159idejte a\u017e po houb\u00e1ch: provon\u00ed olej, ale rychle se p\u0159ipaluje, proto ho nenechte na dn\u011b p\u00e1nve zhn\u011bdnout. Pro prudk\u00e9 op\u00e9k\u00e1n\u00ed a snadn\u00e9 odpa\u0159ov\u00e1n\u00ed zvolte avok\u00e1dov\u00fd olej, jemn\u00fd olivov\u00fd olej nebo slune\u010dnicov\u00fd olej s vysok\u00fdm obsahem kyseliny olejov\u00e9. Sezamov\u00fd olej \u0161patn\u011b sn\u00e1\u0161\u00ed dlouh\u00e9 zah\u0159\u00edv\u00e1n\u00ed, sta\u010d\u00ed ho na z\u00e1v\u011br po odstaven\u00ed p\u0159idat jednu l\u017ei\u010dku. Pro verzi vhodnou pro AIP a bez sem\u00ednek ho vynechte a dejte p\u0159ednost jemn\u00e9mu olivov\u00e9mu nebo avok\u00e1dov\u00e9mu oleji.\n\n\n\nKonzistence, pod\u00e1v\u00e1n\u00ed a skladov\u00e1n\u00ed\n\n\n\nP\u0159\u00edprava brokolice je kl\u00ed\u010dov\u00fdm krokem: omyjte ji, nechte dob\u0159e okapat a osu\u0161te, aby se nedusila v p\u00e1\u0159e, pot\u00e9 ji kr\u00e1tk\u00fdmi pulzy rozmixujte na drobn\u00e1 zrn\u00ed\u010dka, nikoli na pyr\u00e9. Velk\u00e1 p\u00e1nev usnadn\u00ed prom\u00edch\u00e1v\u00e1n\u00ed, ani\u017e by se zelenina ma\u010dkala, a umo\u017en\u00ed odpa\u0159ov\u00e1n\u00ed vody. Nejprve zprudka ope\u010dte shiitake dozlatova na okraj\u00edch, p\u0159idejte \u010desnek pro v\u016fni a pak na prudk\u00e9m ohni brokolicovou r\u00fd\u017ei. Zrn\u00ed\u010dka maj\u00ed z\u016fstat zelen\u00e1, odd\u011blen\u00e1, m\u011bkk\u00e1 a k\u0159upav\u00e1, bez tekutiny na dn\u011b; sezamov\u00fd olej p\u0159idejte a\u017e po ztlumen\u00ed nebo vypnut\u00ed oh\u0159evu.\n\n\n\nNa podobn\u00e9 t\u00e9ma: Zap\u00e9kan\u00fd bulvov\u00fd celer s uzenou slaninou a pecorinem.\n\n\n\nP\u00e1nev nep\u0159epl\u0148ujte, zejm\u00e9na pokud p\u0159ipravujete v\u011bt\u0161\u00ed mno\u017estv\u00ed: jakmile se vlhkost nem\u016f\u017ee odpa\u0159ovat, zelenina m\u011bkne. Samotn\u00e1 doba p\u0159\u00edpravy nesta\u010d\u00ed, shiitake mus\u00ed b\u00fdt dob\u0159e tepeln\u011b upraven\u00e9 a brokolice si m\u00e1 zachovat barvu a k\u0159upavost. Pod\u00e1vejte ihned s rybou, ku\u0159etem, grilovan\u00fdm masem nebo masem ope\u010den\u00fdm na p\u00e1nvi. Zbytky nechte rychle vychladnout a uchov\u00e1vejte a\u017e dva dny v lednici ve vzduchot\u011bsn\u00e9 n\u00e1dob\u011b. Oh\u0159\u00edvejte je na p\u00e1nvi bez vody, po\u010d\u00edtejte s m\u011bk\u010d\u00ed konzistenc\u00ed. Ve Francii se \u010derstv\u00e9 shiitake daj\u00ed sehnat v supermarketu, v obchod\u011b s biopotravinami nebo v asijsk\u00fdch potravin\u00e1ch, n\u011bkdy pod n\u00e1zvem \u201ehou\u017eevnatec jedl\u00fd\u201c.\n\n\n\nPro ka\u017edodenn\u00ed keto va\u0159en\u00ed najdete zde v\u0161echny m\u00e9 n\u00edzkosacharidov\u00e9 recepty.\n\n\n\n\n\n\tBrokolicov\u00e1 r\u00fd\u017ee s houbami shiitake (keto)\n\t\t\n\t\t\t\n\t\n\t\t\t\n\t\n\t\t150 g brokolice (rozmixovan\u00e9)100 g hub shiitake2 strou\u017eky \u010desneku1 l\u017ei\u010dka sezamov\u00e9ho olejeavok\u00e1dov\u00fd olej, olivov\u00fd olej jemn\u00e9 chuti nebo slune\u010dnicov\u00fd olej s vysok\u00fdm obsahem kyseliny olejov\u00e9\t\n\t\n\t\tBrokolici v kuchy\u0148sk\u00e9m robotu rozmixujte na \u201er\u00fd\u017ei\u201c.Rozeh\u0159ejte p\u00e1nev a nalijte do n\u00ed \u0161t\u011bdrou d\u00e1vku olivov\u00e9ho oleje jemn\u00e9 chuti. Nakr\u00e1jejte houby shiitake a prolisujte \u010desnek. Houby restujte asi 2 minuty, a\u017e jejich okraje lehce zezl\u00e1tnou. Pot\u00e9 p\u0159idejte \u010desnek.Po necel\u00e9 minut\u011b p\u0159idejte brokolicovou r\u00fd\u017ei. Restujte je\u0161t\u011b asi 2 minuty na prudk\u00e9m ohni.Ztlumte nebo vypn\u011bte oh\u0159ev a p\u0159idejte sezamov\u00fd olej.\t\n\t\n\t\tPro verzi vhodnou p\u0159i AIP a bez sem\u00ednek: vynechte sezamov\u00fd olej.\nBrokolicovou r\u00fd\u017ei m\u016f\u017eete koupit hotovou, ale velmi snadno si ji p\u0159iprav\u00edte sami v kuchy\u0148sk\u00e9m robotu. Pou\u017eijte i ko\u0161\u0165\u00e1ly.\nVybaven\u00ed: p\u00e1nev, obrace\u010dka, kuchy\u0148sk\u00fd robot.\n\t\n\t\n\t\tAccompagnementAsiatique","_links":{"self":[{"href":"https:\/\/marcwiner.com\/cs\/wp-json\/wp\/v2\/posts\/200561","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/marcwiner.com\/cs\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/marcwiner.com\/cs\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/marcwiner.com\/cs\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/marcwiner.com\/cs\/wp-json\/wp\/v2\/comments?post=200561"}],"version-history":[{"count":0,"href":"https:\/\/marcwiner.com\/cs\/wp-json\/wp\/v2\/posts\/200561\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/marcwiner.com\/cs\/wp-json\/wp\/v2\/media\/178839"}],"wp:attachment":[{"href":"https:\/\/marcwiner.com\/cs\/wp-json\/wp\/v2\/media?parent=200561"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/marcwiner.com\/cs\/wp-json\/wp\/v2\/categories?post=200561"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/marcwiner.com\/cs\/wp-json\/wp\/v2\/tags?post=200561"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}