{"id":182119,"title":"\u015eiitake mantarl\u0131 ve susam ya\u011fl\u0131 brokoli pilav\u0131","modified":"2026-10-03T09:08:21+02:00","plain":"Japon mutfa\u011f\u0131ndan esinlenen, \u015fiitake mantarl\u0131 ve susam ya\u011fl\u0131, d\u00fc\u015f\u00fck karbonhidratl\u0131 ve be\u015f dakikada haz\u0131r bir brokoli pilav\u0131.\n\n\n\n\u0130yice \u0131s\u0131nm\u0131\u015f tavada \u015fiitake mantarlar\u0131n\u0131n kenarlar\u0131 k\u0131zar\u0131rken sar\u0131msak aromalar\u0131 canland\u0131r\u0131r. Pi\u015firmenin sonunda eklenen susam ya\u011f\u0131, kavruk ve dengeli bir lezzet katar. 5 dakikada ye\u015fil taneler hafif diri kal\u0131r ve canl\u0131 renklerini korur. Porsiyon ba\u015f\u0131na 189 kcal i\u00e7erir. Bu pratik garnit\u00fcrde pirincin yerini, bal\u0131k, \u0131zgara tavuk, tavada pi\u015fmi\u015f et ya da az \u015fekerli Japon ve Kore yemeklerinin yan\u0131nda sunmak \u00fczere, rondoda tane tane \u00e7ekilmi\u015f brokoli al\u0131r. Bu tarif de keto yemeklerim aras\u0131na kat\u0131l\u0131yor.\n\n\n\nBrokoli pilav\u0131 nedir?\n\n\n\nBrokoli pilav\u0131, \u00e7i\u00e7ekleri ve saplar\u0131yla birlikte k\u00fc\u00e7\u00fck taneler halinde incecik do\u011franm\u0131\u015f brokoliyi ifade eder: bu ad, tanelerin boyutunu ve pirin\u00e7 i\u00e7ermeyen bir tabaktaki kullan\u0131m\u0131n\u0131 tan\u0131mlar. Temeli sebzedir; tah\u0131l ni\u015fastas\u0131 i\u00e7ermez, daha ferah ve daha diridir. Bu versiyonda 150 g rondodan ge\u00e7irilmi\u015f brokoli, 100 g taze \u015fiitake mantar\u0131, iki di\u015f sar\u0131msak ve n\u00f6tr bir ya\u011f kullan\u0131l\u0131r; haz\u0131rl\u0131\u011f\u0131n sonunda bir \u00e7ay ka\u015f\u0131\u011f\u0131 susam ya\u011f\u0131 eklenir.\n\n\n\nBa\u015far\u0131n\u0131n s\u0131rr\u0131, y\u00fcksek ate\u015fte h\u0131zl\u0131 pi\u015firmektir: tanelerin birbirinden ayr\u0131, yumu\u015fak ama di\u015fe gelir kalmas\u0131 i\u00e7in nem h\u0131zla buharla\u015fmal\u0131d\u0131r. Susam ya\u011f\u0131, aromas\u0131n\u0131 korumak i\u00e7in ate\u015f k\u0131s\u0131ld\u0131ktan veya kapat\u0131ld\u0131ktan sonra eklenir. Ama\u00e7, klasik k\u0131zarm\u0131\u015f pilav\u0131n yo\u011funlu\u011fu ve ni\u015fastal\u0131 dokusu olmadan, canl\u0131 bir ye\u015fil renk, tane tane bir doku ve umami aromas\u0131 elde etmektir.\n\n\n\nBenzer bir tarif: Tavada tavuk kebab\u0131.\n\n\n\nYeme\u011fin k\u00f6keni ve yakla\u015f\u0131m\u0131\n\n\n\nBu brokoli pilav\u0131, d\u00fc\u015f\u00fck karbonhidratl\u0131 \u00e7a\u011fda\u015f mutfa\u011f\u0131n bir \u00f6rne\u011fidir: soteleme teknikleri ince do\u011franm\u0131\u015f sebzelere uygulan\u0131r. \u015eiitake mantarlar\u0131 umami derinli\u011fi, susam ise kendine \u00f6zg\u00fc bir aroma katar. Geleneksel bir Japon yeme\u011fi de\u011fil, do\u011franm\u0131\u015f brokolinin pirincin yerini ald\u0131\u011f\u0131, Japon mutfa\u011f\u0131ndan esinlenen bir garnit\u00fcrd\u00fcr. K\u0131saca m\u00fch\u00fcrlenmi\u015f bal\u0131k, \u0131zgara tavuk veya tavada pi\u015fmi\u015f etle iyi gider; ancak ana yeme\u011fin soslar\u0131n\u0131 ve marinasyonlar\u0131n\u0131 kontrol edin. Japon mutfa\u011f\u0131nda bile bunlar \u00e7o\u011fu zaman g\u00f6r\u00fcnd\u00fcklerinden daha \u015fekerlidir.\n\n\n\nTemel malzemeler\n\n\n\nBrokoli yeme\u011fin yap\u0131s\u0131n\u0131 olu\u015fturur: rondoyu birka\u00e7 kez k\u0131sa aral\u0131klarla \u00e7al\u0131\u015ft\u0131r\u0131nca, d\u00fczensiz ama birbirinden ayr\u0131 taneler elde edilir; hacim ve dirilik sa\u011flamas\u0131 i\u00e7in saplar\u0131 da kullan\u0131l\u0131r; fazla uzun \u00e7ekilirse \u0131slak bir ezmeye d\u00f6n\u00fc\u015f\u00fcr. Taze \u015fiitake mantarlar\u0131 umami katar; ince dilimlenip yakla\u015f\u0131k iki dakika y\u00fcksek ate\u015fte pi\u015firilerek kenarlar\u0131n\u0131n k\u0131zarmas\u0131 ve odunsu aromalar\u0131n\u0131n ortaya \u00e7\u0131kmas\u0131 sa\u011flan\u0131r. Kurutulmu\u015f \u015fiitake mantarlar\u0131 ayn\u0131 a\u011f\u0131rl\u0131kta kullan\u0131larak tazelerinin yerine ge\u00e7mez ve mantarlar\u0131 suda bekleterek yumu\u015fatmak gibi farkl\u0131 bir haz\u0131rl\u0131k gerektirir; bu da bu h\u0131zl\u0131 yeme\u011fin dengesini bozar.\n\n\n\nAyn\u0131 tarzda ba\u015fka bir tarif: Domatesli hindiba graten.\n\n\n\nEzilmi\u015f veya ince k\u0131y\u0131lm\u0131\u015f sar\u0131msak, mantarlardan sonra eklenir: ya\u011f\u0131 aromaland\u0131r\u0131r ama \u00e7abuk yanar, bu y\u00fczden tavan\u0131n dibinde kahverengile\u015fmesine izin vermeyin. Y\u00fcksek ate\u015fte pi\u015firmek ve buharla\u015fmay\u0131 kolayla\u015ft\u0131rmak i\u00e7in avokado ya\u011f\u0131, hafif aromal\u0131 zeytinya\u011f\u0131 veya y\u00fcksek oleik asitli ay\u00e7i\u00e7ek ya\u011f\u0131 se\u00e7in. Susam ya\u011f\u0131 uzun s\u00fcre pi\u015firmeye uygun de\u011fildir; ocaktan ald\u0131ktan sonra son dokunu\u015f olarak bir \u00e7ay ka\u015f\u0131\u011f\u0131 yeterlidir. AIP uyumlu ve tohum i\u00e7ermeyen bir versiyon i\u00e7in susam ya\u011f\u0131n\u0131 \u00e7\u0131kar\u0131n, hafif aromal\u0131 zeytinya\u011f\u0131 veya avokado ya\u011f\u0131 tercih edin.\n\n\n\nDoku, servis ve saklama\n\n\n\nBrokolinin haz\u0131rlanmas\u0131 en \u00f6nemli ad\u0131md\u0131r: buharda pi\u015fmesini \u00f6nlemek i\u00e7in y\u0131kay\u0131n, iyice s\u00fcz\u00fcp kurulay\u0131n; p\u00fcre haline getirmeden k\u00fc\u00e7\u00fck taneler elde etmek i\u00e7in rondoyu k\u0131sa aral\u0131klarla \u00e7al\u0131\u015ft\u0131r\u0131n. Geni\u015f bir tava, malzemeleri s\u0131k\u0131\u015ft\u0131rmadan kar\u0131\u015ft\u0131rmay\u0131 kolayla\u015ft\u0131r\u0131r ve suyun buharla\u015fmas\u0131n\u0131 sa\u011flar. \u00d6nce \u015fiitake mantarlar\u0131n\u0131 kenarlar\u0131 k\u0131zarana kadar y\u00fcksek ate\u015fte pi\u015firin, aroma vermesi i\u00e7in sar\u0131msa\u011f\u0131, ard\u0131ndan brokoli pilav\u0131n\u0131 ekleyip y\u00fcksek ate\u015fte pi\u015firin. Taneler ye\u015fil, birbirinden ayr\u0131, yumu\u015fak ama diri kalmal\u0131, tavan\u0131n dibinde s\u0131v\u0131 olmamal\u0131d\u0131r; susam ya\u011f\u0131n\u0131 yaln\u0131zca ate\u015fi k\u0131st\u0131ktan veya kapatt\u0131ktan sonra ekleyin.\n\n\n\nBenzer bir tarif: T\u00fcts\u00fclenmi\u015f domuz past\u0131rmal\u0131 ve pecorino peynirli k\u00f6k kereviz graten.\n\n\n\n\u00d6zellikle miktar\u0131 art\u0131r\u0131rken tavay\u0131 fazla doldurmay\u0131n: nem i\u00e7eride hapsoldu\u011fu anda sebzeler yumu\u015far. Yaln\u0131zca s\u00fcreye bakmak yeterli de\u011fildir; \u015fiitake mantarlar\u0131 iyice pi\u015fmeli, brokoli ise rengini ve dirili\u011fini korumal\u0131d\u0131r. Bal\u0131k, tavuk, \u0131zgara veya tavada pi\u015fmi\u015f etin yan\u0131nda bekletmeden servis edin. Artanlar\u0131 h\u0131zla so\u011futup hava ge\u00e7irmez bir kapta buzdolab\u0131nda iki g\u00fcne kadar saklayabilirsiniz; su eklemeden tavada \u0131s\u0131t\u0131ld\u0131\u011f\u0131nda dokusu daha yumu\u015fak olur. Fransa'da taze \u015fiitake mantarlar\u0131 s\u00fcpermarketlerde, organik \u00fcr\u00fcn ma\u011fazalar\u0131nda veya Asya marketlerinde, bazen \"me\u015fe mantar\u0131\" ad\u0131yla bulunur.\n\n\n\nG\u00fcnl\u00fck keto yemekler haz\u0131rlamak i\u00e7in t\u00fcm d\u00fc\u015f\u00fck karbonhidratl\u0131 tariflerime g\u00f6z at\u0131n.\n\n\n\n\n\n\t\u015eiitake mantarl\u0131 brokoli pilav\u0131 (keto)\n\t\t\n\t\t\t\n\t\n\t\t\t\n\t\n\t\t150 g brokoli (mutfak robotunda \u00e7ekilmi\u015f)100 g \u015fiitake mantar\u01312 di\u015f sar\u0131msak1 \u00e7ay ka\u015f\u0131\u011f\u0131 susam ya\u011f\u0131avokado ya\u011f\u0131, hafif aromal\u0131 zeytinya\u011f\u0131 veya y\u00fcksek oleik asitli ay\u00e7i\u00e7ek ya\u011f\u0131\t\n\t\n\t\tBrokoliyi mutfak robotunda \"pirin\u00e7\" tanesi boyutuna gelene kadar \u00e7ekin.Tavay\u0131 \u0131s\u0131t\u0131n ve i\u00e7ine bolca hafif aromal\u0131 zeytinya\u011f\u0131 gezdirin. \u015eiitake mantarlar\u0131n\u0131 do\u011fray\u0131n ve sar\u0131msa\u011f\u0131 ezin. \u015eiitake mantarlar\u0131n\u0131 kenarlar\u0131 hafif\u00e7e alt\u0131n rengini alana kadar yakla\u015f\u0131k 2 dakika soteleyin. Ard\u0131ndan sar\u0131msa\u011f\u0131 ekleyin.Yakla\u015f\u0131k bir dakika sonra pirin\u00e7 boyutunda \u00e7ekilmi\u015f brokoliyi ekleyin. Y\u00fcksek ate\u015fte yakla\u015f\u0131k 2 dakika daha soteleyin.Oca\u011f\u0131 k\u0131s\u0131n veya kapat\u0131n ve susam ya\u011f\u0131n\u0131 ekleyin.\t\n\t\n\t\tAIP uyumlu ve tohum i\u00e7ermeyen bir versiyon i\u00e7in: susam ya\u011f\u0131 kullanmay\u0131n.\nPirin\u00e7 boyutunda \u00e7ekilmi\u015f brokoliyi haz\u0131r sat\u0131n alabilirsiniz, ancak mutfak robotunda kendiniz haz\u0131rlaman\u0131z da \u00e7ok kolayd\u0131r. Saplar\u0131n\u0131 da kullan\u0131n.\nEkipman: tava, spatula, mutfak robotu.\n\t\n\t\n\t\tAccompagnementAsiatique","_links":{"self":[{"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/posts\/182119","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=182119"}],"version-history":[{"count":0,"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/posts\/182119\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/media\/178839"}],"wp:attachment":[{"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/media?parent=182119"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/categories?post=182119"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/tags?post=182119"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}