{"id":181902,"title":"Pak choi ile sotelenmi\u015f kelp eri\u015ftesi","modified":"2026-10-03T08:01:20+02:00","plain":"Pak choi, soya sosu, susam ve ac\u0131 biberle haz\u0131rlanan, d\u00fc\u015f\u00fck karbonhidratl\u0131, h\u0131zl\u0131 bir kelp eri\u015ftesi sote.\n\n\n\n\u0130yice k\u0131zm\u0131\u015f tavada pak choi c\u0131z\u0131rdar, so\u011fan sedef gibi saydamla\u015f\u0131r ve pul biber soya sosunu canl\u0131 bir k\u0131rm\u0131z\u0131ya boyar. Birka\u00e7 dakika i\u00e7inde eri\u015fteler, susam ve ac\u0131 biberle lezzetlendirilmi\u015f, umami bak\u0131m\u0131ndan zengin bir soya sosuyla kaplan\u0131r. \u00c7\u0131t\u0131r saplar, yumu\u015fac\u0131k yapraklar ve tuzlu-ac\u0131l\u0131 sos belirgin bir tezat olu\u015fturur. Haz\u0131rlama s\u00fcresi 5 dakika, tarif 1 ki\u015filik ve porsiyon ba\u015f\u0131na 2 g net karbonhidrat i\u00e7erir. Keto ekmek ve makarna tariflerim aras\u0131nda yerini alacak bir tarif.\n\n\n\nKelp eri\u015ftesi nedir?\n\n\n\nKelp, kahverengi deniz yosunlar\u0131na verilen add\u0131r; burada kullan\u0131lan eri\u015fteler bu yosunlar\u0131n t\u00fcrevlerinden, bazen de \u015fekillerini korumalar\u0131n\u0131 sa\u011flayan aljinat eklenerek \u00fcretilir. \u0130\u00e7erikleri markaya g\u00f6re de\u011fi\u015fir, bu nedenle en g\u00fcvenilir kaynak \u00fcr\u00fcn etiketidir. Tarif, alternatif olarak daha elastik bir \u00e7i\u011fneme dokusuna sahip konjak eri\u015ftesini (shirataki) \u00f6neriyor; ayr\u0131nt\u0131lar\u0131 konjak eri\u015ftesi sayfas\u0131nda bulabilirsiniz.\n\n\n\nBu temel malzemeye pak choi, k\u00fc\u00e7\u00fck bir so\u011fan veya taze so\u011fan e\u015flik eder. Lezzetlendirmek i\u00e7in 2 yemek ka\u015f\u0131\u011f\u0131 pul biber, soya sosu veya tamari ve 2 damla susam ya\u011f\u0131, pi\u015firmek i\u00e7inse n\u00f6tr bir ya\u011f kullan\u0131l\u0131r. Glutensiz bir versiyon i\u00e7in soya sosunun veya tamari sosunun \u00fczerinde a\u00e7\u0131k\u00e7a \"glutensiz\" ibaresi bulunmal\u0131d\u0131r; yaln\u0131zca \u00fcr\u00fcn ad\u0131na g\u00fcvenmek yeterli de\u011fildir.\n\n\n\nBunu da deneyin: Keten tohumlu d\u00fcr\u00fcmler.\n\n\n\nMalzeme se\u00e7imi\n\n\n\nBu sotenin p\u00fcf noktalar\u0131 k\u0131sa pi\u015firme s\u00fcresi, iyice s\u00fcz\u00fclm\u00fc\u015f eri\u015fteler ve tuz, ac\u0131 biber, susam ile pak choi \u00e7\u0131t\u0131rl\u0131\u011f\u0131 aras\u0131ndaki dengedir. Kelp eri\u015ftesi daha \u00e7ok \u00f6zel \u00fcr\u00fcnler satan internet sitelerinde ve organik \u00fcr\u00fcn ma\u011fazalar\u0131nda bulunur; baz\u0131 makarnalara yaln\u0131zca yosun eklenmi\u015f olabilir, bu y\u00fczden etiketi kontrol edin. Konjak eri\u015ftesini Fransa'da organik \u00fcr\u00fcn ma\u011fazalar\u0131nda, Asya marketlerinde veya diyet \u00fcr\u00fcnleri reyonlar\u0131nda bulmak daha kolayd\u0131r.\n\n\n\nBa\u015fl\u0131ca malzemeler\n\n\n\nKelp eri\u015ftesi tarifin temelini olu\u015fturur: hafiftir, az karbonhidrat i\u00e7erir ve hafif \u00e7\u0131t\u0131r bir dokusu vard\u0131r; sosta k\u0131sa s\u00fcre \u00e7evrildi\u011finde tuz, ac\u0131 biber ve susam\u0131n lezzetini i\u00e7ine \u00e7eker. Yerine daha elastik dokulu, k\u0131sa s\u00fcre pi\u015firildi\u011finde yumu\u015fayan konjak eri\u015ftesi kullan\u0131labilir. Pak choi sebzelerin dokusal kontrast\u0131n\u0131 sa\u011flar; ince do\u011franan beyaz saplar\u0131 \u00e7\u0131t\u0131r kal\u0131rken yapraklar\u0131 h\u0131zla yumu\u015far; bu sebzenin ba\u015frolde oldu\u011fu bir tarif ar\u0131yorsan\u0131z, pak choi sote de ayn\u0131 y\u00fcksek ate\u015fte pi\u015firme ilkesine dayan\u0131r.\n\n\n\nBenzer bir tarif: F\u00fcme somonlu ve mascarponeli lokmal\u0131k d\u00fcr\u00fcmler.\n\n\n\nSo\u011fan, fazla karamelize olmadan saydamla\u015farak hafif tatl\u0131 bir temel olu\u015fturur; taze so\u011fan ise daha d\u00fc\u015f\u00fck karbonhidratl\u0131 ve daha taze, ye\u015fil aromal\u0131 bir alternatif sunar. 1 ki\u015fi i\u00e7in 2 yemek ka\u015f\u0131\u011f\u0131 pul biber kullan\u0131ld\u0131\u011f\u0131ndan, biberin t\u00fcr\u00fcne ba\u011fl\u0131 olarak sonu\u00e7 olduk\u00e7a ac\u0131 olabilir. 2 damla susam ya\u011f\u0131 susam dokunu\u015funu ekler; sebzeleri pi\u015firmek i\u00e7inse avokado ya\u011f\u0131, hafif aromal\u0131 zeytinya\u011f\u0131, y\u00fcksek oleik asitli ay\u00e7i\u00e7ek ya\u011f\u0131 veya Hindistan cevizi ya\u011f\u0131 kullan\u0131l\u0131r.\n\n\n\nTeknik, servis ve saklama\n\n\n\nTercihen PFAS i\u00e7ermeyen geni\u015f bir tava ve bir spatula, malzemeleri h\u0131zl\u0131ca kar\u0131\u015ft\u0131rmay\u0131 kolayla\u015ft\u0131r\u0131r. Kalan fazla su, sosun eri\u015ftelere tutunmas\u0131n\u0131 engeller: so\u011fuk suyla durulad\u0131ktan sonra eri\u015fteleri iyice s\u00fcz\u00fcn ve tavaya almadan \u00f6nce kurulay\u0131n ki sos \u00fczerlerine yap\u0131\u015fs\u0131n. Aroma veren malzemeleri do\u011fru s\u0131rayla ekleyin: \u00f6nce tuzu ve ac\u0131l\u0131\u011f\u0131 dengeleyecek tatl\u0131l\u0131\u011f\u0131 sa\u011flamak i\u00e7in so\u011fan\u0131, ard\u0131ndan pak choi'yi, sonra pul biberi, soya sosunu veya tamariyi ve susam ya\u011f\u0131n\u0131 ekleyin. B\u00f6ylece pul biberin ya\u011fda tek ba\u015f\u0131na kavrulmas\u0131n\u0131 \u00f6nlersiniz.\n\n\n\nAyn\u0131 tarzda ba\u015fka bir tarif: Yumurta salatas\u0131 ve \u00e7i\u011f jambonlu keto wrap.\n\n\n\nBelirtilen 5 dakika, h\u0131zl\u0131 bir soteleme s\u00fcresidir: eri\u015fteler iyice yumu\u015famadan \u0131s\u0131n\u0131r. Dokular\u0131 kar\u015f\u0131la\u015ft\u0131rmak i\u00e7in her eri\u015fte grubunu tan\u0131tan Asya eri\u015fteleri rehberine g\u00f6z atabilirsiniz. Ac\u0131 biberin e\u015fit da\u011f\u0131lmas\u0131 i\u00e7in iyice kar\u0131\u015ft\u0131r\u0131p, ac\u0131l\u0131 bir sebzeli garnit\u00fcr olarak hemen servis edin; ayr\u0131 pi\u015firilmi\u015f tavuk veya karidesle tamamlayabilirsiniz. Artanlar\u0131 gecikmeden kapal\u0131 bir kapta buzdolab\u0131na kald\u0131r\u0131n ve tavada kar\u0131\u015ft\u0131rarak yeniden \u0131s\u0131t\u0131n; paketi a\u00e7\u0131lm\u0131\u015f ancak kullan\u0131lmam\u0131\u015f eri\u015fteler i\u00e7in \u00fcreticinin talimatlar\u0131na uyun.\n\n\n\nT\u00fcm keto tariflerime g\u00f6z at\u0131n.\n\n\n\n\n\n\tPak \u00e7oylu kelp eri\u015ftesi sote (keto)\n\t\t\n\t\t\t\n\t\n\t\t\t\n\t\n\t\t1 porsiyon Kelp eri\u015ftesi (veya konjak eri\u015ftesi)2 b\u00fcy\u00fck yaprak pak \u00e7oy1 k\u00fc\u00e7\u00fck so\u011fan (orta karbonhidratl\u0131 versiyon veya 2 taze so\u011fan (d\u00fc\u015f\u00fck karbonhidratl\u0131 versiyon))2 yemek ka\u015f\u0131\u011f\u0131 pul biber1 yemek ka\u015f\u0131\u011f\u0131 soya sosu veya tamari2 damla susam ya\u011f\u0131Avokado ya\u011f\u0131 (pi\u015firmek i\u00e7in hafif aromal\u0131 zeytinya\u011f\u0131 veya y\u00fcksek oleik asitli ay\u00e7i\u00e7ek ya\u011f\u0131 ya da Hindistan cevizi ya\u011f\u0131)\t\n\t\n\t\tSo\u011fan\u0131 ince ince do\u011fray\u0131n ve \u015feffafla\u015fana kadar kavurun.Eri\u015fteleri so\u011fuk akan suyun alt\u0131nda durulay\u0131n, k\u0131sa bir s\u00fcre s\u00fcz\u00fclmeye b\u0131rak\u0131n, ard\u0131ndan hafif\u00e7e tamponlayarak kurulay\u0131n.Pak \u00e7oyu y\u0131kay\u0131n ve par\u00e7alara kesin. So\u011fanla birlikte soteleyin.Pul biberi, soya sosunu ve susam ya\u011f\u0131n\u0131 ekleyin. Eri\u015fteleri ekleyin ve k\u0131sa bir s\u00fcre daha soteleyin.\t\n\t\n\t\tKonjak eri\u015ftesi pek \u00e7ok tarifte kullan\u0131labilir: tavukla, karidesle veya garnit\u00fcr olarak.\nEkipman: PFAS i\u00e7ermeyen b\u00fcy\u00fck tava, spatula.\n\t\n\t\n\t\tPlat principalAsiatique","_links":{"self":[{"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/posts\/181902","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/comments?post=181902"}],"version-history":[{"count":0,"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/posts\/181902\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/media\/178824"}],"wp:attachment":[{"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/media?parent=181902"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/categories?post=181902"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/tags?post=181902"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}