{"id":2966,"date":"2017-04-12T00:00:00","date_gmt":"2017-04-12T00:00:00","guid":{"rendered":"https:\/\/borges.es\/blog\/tres-sopars-per-cuinar-en-familia\/"},"modified":"2018-06-05T14:14:48","modified_gmt":"2018-06-05T14:14:48","slug":"tres-sopars-per-cuinar-en-familia","status":"publish","type":"post","link":"https:\/\/borges.es\/ca\/blog\/tres-sopars-per-cuinar-en-familia\/","title":{"rendered":"Tres sopars per cuinar en fam\u00edlia f\u00e0cils i saludables"},"content":{"rendered":"

Cuinar en fam\u00edlia \u00e9s una bona idea quan ens enfrontem a una d\u2019aquestes jornades interminables en qu\u00e8 arribem tard a casa, amb ganes de relaxar-nos amb la fam\u00edlia i amb molt poques ganes de cuinar. \u00c9s el moment d\u2019optimitzar recursos i passar una estona de qualitat amb els menuts de casa mentre preparem un sopar saludable i delici\u00f3s, que ens proporcioni tots els nutrients que necessitem.<\/p>\n

Aquests tres plats senzills, perfectes per preparar amb els nostres fills, s\u00f3n bones idees per a un sopar sa i equilibrat en fam\u00edlia.<\/p>\n

Espaguetis amb salm\u00f3<\/strong><\/span><\/h5>\n

Els nens i el peix no sempre acostumen a dur-se gaire b\u00e9, i sovint ens veiem temptats a \u201cdisfressar\u201d els plats de peix perqu\u00e8 mengin m\u00e9s b\u00e9. Una bona manera de fer-ho \u00e9s escollint el salm\u00f3, un peix que sol agradar a les criatures, perqu\u00e8 no \u00e9s gras i t\u00e9 un sabor discret, i combinar-lo amb l\u2019ingredient que mai no falla: uns bons espaguetis.<\/p>\n

La recepta no podria ser m\u00e9s senzilla: escalfem una ceba mitjana en oli d\u2019oliva verge extra i, quan estigui daurada, hi afegim el salm\u00f3. Un cop estigui tot cuinat, hi aboquem un raig de nata, i mentrestant anem bullint els espaguetis amb for\u00e7a aigua i vigilant que quedin al dente. Nom\u00e9s caldr\u00e0 barrejar la salsa i la pasta i, si volem, posar-hi unes fulles d\u2019alf\u00e0brega.<\/p>\n

Com podem fer que els nostres petits xefs entrin en els secrets d\u2019un plat que els entusiasmar\u00e0? Podem fer que siguin els encarregats dels espaguetis, de manera que els tastin ells i facin el veredicte final sobre si estan al dente. Tamb\u00e9 poden ser els encarregats d\u2019abocar el raig de nata i que aprofitin per llepar-se els dits si n\u2019aboquen fora. I si tenim una alf\u00e0brega fresca al balc\u00f3 o el jard\u00ed, poden ser els responsables d\u2019arrencar-ne unes fulletes i rentar-les amb cura. Seran deu minuts de treball en equip amb una gran recompensa: un sopar equilibrat i saludable, ric en omega-3 i prote\u00efnes.<\/p>\n

Nuggets<\/em><\/strong> de verdures amb pollastre<\/strong><\/span><\/h5>\n

Els nuggets<\/em> de pollastre solen ser un valor segur en els sopars infantils, i la verdura, no ens enganyem, pot costar for\u00e7a m\u00e9s. Perqu\u00e8 no ho combinem i aix\u00ed tindrem un sopar perfecte, nutritiu, divertit i atractiu? Nom\u00e9s hem d\u2019escollir les verdures que vulguem (alberg\u00ednia, carbass\u00f3, pastanaga, carbassa…), coure-les i passar-les pel passapur\u00e9 amb un ou cru, fins que tinguem una massa homog\u00e8nia. Col\u00b7loquem el pur\u00e9 en un bol i hi afegim el pollastre ben talladet que haurem ofegat a la paella durant una parell de minuts anv oli d\u2019oliva verge extra, i donem forma als nuggets<\/em>.<\/p>\n

Els arrebossem amb pa ratllat o panko (un tipus de pa ratllat japon\u00e8s, m\u00e9s gruixut i lleuger) i els fregim en for\u00e7a oli d\u2019oliva verge extra. Una altra opci\u00f3 si no volem fregir els nuggets<\/em> \u00e9s cuinar-los al forn, a 190\u00a0\u00ba durant uns 15 minuts.<\/p>\n

No cal dir que els menuts s\u2019ho passaran bomba donant forma als nuggets<\/em> mentre ho embruten tot i riuen, i arrebossant amb el pa ratllat o quan els posem a la paella o a la safata del forn. Tamb\u00e9 ens poden ajudar a tallar les verdures i, per acabar-ho d\u2019adobar, a crear nuggets<\/em> amb formes diferents amb l\u2019ajut d\u2019algun motlle de galetes que tinguem a casa. Despr\u00e9s caldr\u00e0 netejar, aix\u00f2 est\u00e0 clar, per\u00f2 haurem passat una estona divertid\u00edssima en fam\u00edlia… i aix\u00f2 no t\u00e9 preu!<\/p>\n

Br\u00f2quil gratinat amb beixamel<\/strong><\/span><\/h5>\n

Ens serveix el br\u00f2quil, la coliflor o qualsevol verdura consistent que, en l\u00ednies generals, costi una mica d\u2019empassar tal qual als m\u00e9s petits. Nom\u00e9s hem de cuinar la verdura al vapor, acompanyada d\u2019unes patates i una pastanaga (millor optar sempre per aquest tipus de cocci\u00f3 que no pas bullir, aix\u00ed mantindrem intactes totes les propietats dels vegetals), afegir-hi una beixamel lleugera i gratinar al forn amb for\u00e7a formatge.<\/p>\n

Podem elaborar la beixamel a m\u00e0, amb l\u2019ajut dels petits de la casa, que poden ser els encarregats d\u2019afegir la farina mentre nosaltres barregem (o al rev\u00e9s). Un consell? Substitueix la mantega per oli d\u2019oliva verge extra paer fer-la m\u00e9s saludable.<\/p>\n","protected":false},"excerpt":{"rendered":"

Cuinar en fam\u00edlia \u00e9s una bona idea quan ens enfrontem a una d\u2019aquestes jornades interminables en qu\u00e8 arribem tard a…<\/p>\n","protected":false},"author":2,"featured_media":2044,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[2035,2012,1939,1847,1811,1805,650,651,1792,1770,727,1764,1840],"class_list":["post-2966","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized-ca","tag-verdures","tag-joves","tag-sopars","tag-nens","tag-cuinar","tag-recepta","tag-salmon-ca","tag-salmo","tag-salut","tag-receptes","tag-pasta-ca","tag-cuina","tag-sopar"],"acf":[],"yoast_head":"\nTres sopars per cuinar en fam\u00edlia f\u00e0cils i saludables - Borges<\/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:\/\/borges.es\/ca\/blog\/tres-sopars-per-cuinar-en-familia\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tres sopars per cuinar en fam\u00edlia f\u00e0cils i saludables - 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