Soczewicotto z dynią, kurczakiem i fetą


danie jednogarnkowe, kolacja, obiad, zdrowo / poniedziałek, 20 kwietnia, 2020

Znacie mnie nie od dziś i wiecie, że dania jednogarnkowe to moja wielka miłość. W licznych postach wymieniałam już ich zalety, więc nie chcę się powtarzać, tylko od razu przejdę do przepisu. Oto przed Wami pyszny rozgrzewający kociołek pełny smaków: dynia, pomidory, garam masala, słona feta – musicie po prostu spróbować! Jak dobrze, że mam jeszcze małą miseczkę, to będzie w sam raz na dzisiejszą kolację. 
Trzymajcie się zdrowo! 

składniki na 2 porcje:
60g soczewicy czerwonej
1 łyżeczka oleju
1 cebula
3 ząbki czosnku
1 pierś z kurczaka
1 papryka czerwona
40g ryżu
1 łyżka koncentratu pomidorowego
garść szpinaku
przyprawy: sól, pieprz, 1/4 łyżeczki papryki ostrej, 1/2 łyżeczki papryki słodkiej, 1/2 łyżeczki garam masala
40g fety

Przygotowanie:
Na 1 łyżeczki oleju rzepakowego podsmażamy pokrojoną w kostkę cebulę i czosnek przeciśnięty przez praskę. Kurczaka pokrojonego w kostkę również dodajemy do garnka i podsmażamy na średnim ogniu przez 3-4 minuty. W tym czasie kroimy dynię i paprykę w kostkę i również dodajemy do garnka. Następnie dodajemy soczewicę, ryż, koncentrat i wszystkie przyprawy. Zalewamy całość 2 szklankami wody i gotujemy na mniejszym ogniu pod przykryciem przez ok. 20 minut. Po tym czasie dodajemy szpinak i dusimy jeszcze przez 3 minuty. Soczewicotto podajemy posypane 20g fety na porcję. 

Wartości odżywcze na 1 porcję:
KALORIE: 274 kcal
BIAŁKO: 11,5g
TŁUSZCZE: 9,6g
WĘGLOWODANY: 38,9g

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