Kasza jaglana z brokułami, kurczakiem i suszonymi pomidorami


danie jednogarnkowe, kolacja, obiad / wtorek, 26 maja, 2020

Smacznie, zdrowo, kolorowo i sycąco – tak można określić poniższy przepis. I po raz kolejny obiadowa propozycja w formie dania jednogarnkowego, a połączenie słonej fety z delikatnymi brokułami z pewnością Wam zasmakuje. Musicie koniecznie spróbować. A obiad świetnie sprawdzi się też do zapakowania na wynos.

składniki na 2 porcje:
70g kaszy jaglanej
1 pierś z kurczaka
250g brokułów (mrożonych lub świeżych)
10 plasterków suszonych pomidorów
3 ząbki czosnku
pół cebuli
1 łyżeczka oleju
sól, pieprz, zioła prowansalskie
40g fety (po 20g na porcje)

Przygotowanie:
Do garnka o grubszym dniu wlewamy olej. Lekko go rozgrzewamy i dodajemy posiekaną w kostkę cebulę i czosnek oraz pokrojone w paseczki suszone pomidory. Podsmażamy 3 minuty i dodajemy pokrojonego w kostkę kurczaka. Dodajemy przyprawy i dusimy 5 minut. Kaszę opłukujemy na sitku wrzącą wodą i umieszczamy w garnku. Dodajemy 1,5 szklanki wody i gotujemy pod przykryciem ok. 20 minut na wolnym ogniu. Po upływie 10 minut dodajemy pokrojonego brokuła i gotujemy dalej. Kaszę przed podaniem posypujemy pokruszoną fetą. 

Wartości odżywcze na 1 porcję:
KALORIE: 419 kcal
BIAŁKO: 38,5g
TŁUSZCZE: 11,6g
WĘGLOWODANY: 38,5g

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