Kurczak w sosie pomidorowo-śmietanowym

49

Generalnie idąc zasadą „nie jedząc tłuszczu nie spalisz tłuszczu” (kiedyś napiszę o tym więcej) postanowiliśmy w weekend naładować baterie i zjeść posiłek z prawdziwego zdarzenia. Grzegorz zasugerował Kurczaka z brokułami w śmietanie, ja zasugerowałem jednak pomidory i wyszło nam połączenie o perfekcyjnym działaniu – syte głodomory 🙂

Składniki naszego dania:

  • Pierś z kurczaka (1kg na 3-4 osoby)
  • Makaron razowy ciemny
  • Pomidory z puszki (krojone, 2 puszki, 2*400g)
  • Brokuły (400g)
  • Oliwa z oliwek
  • Śmietana 10% (tłuuuuuszcz)
  • Pomidory suszone
  • Bazylia i przyprawy.

Wartości odżywcze na porcję (przy podziale całości na 4 osoby)

  • 1272 kcal – weź się nie najedz 😀
  • 78g białka
  • 86g węglowodany
  • 14g tłuszcze

A sam proces przygotowania wygląda tak:

Wstawiamy makaron. Myjemy i kostkujemy kurę a następnie lekko solimy…

pocietakura

po czym wrzucamy ją na patelnię polaną oliwą…

kuraknapatelni

W międzyczasie – a najlepiej przed rozpoczęciem wszystkiego – szatkujemy suszone pomidorki…

suszonepomidorki

i bazylię

bazylia

a brokułki po umyciu „rozdrabniamy” palcami… to coś nowego dla mnie (szybciej bym pociął niż paluchami połamał kawałek po kawałku) więc postanowiłem, że temu też zrobię fotkę 🙂 wyglądało to tak:

brokulki

Jak już nam kurczaczek zacznie puszczać „wodę” to dorzucamy do niego pomidorki z puszki i mieszamy..

pomidorkizpuszki

i jak troszkę „pobulgocze” dodajemy poszatkowane suszone pomidorki

suszonepomidorki

wymieszać wszystko i po jakiejś chwili dodać brokuły (ale nie za wcześnie bo będziemy to wszystko jeszcze pichcić razem i nie chcemy, żeby nam całkowicie rozmiękły)

wrzucamybrokulki

mieszamy, przyprawiamy i wlewamy śmietanę

wylewamysmietane

i tak sobie teraz mieszamy i czekamy aż będzie wyglądało tak, że nie będziecie mogli wytrzymać przed zjedzeniem 🙂

gotujemy

posypujemy bazylią

bazylianakoniec

i podajemy 🙂 Najpierw makaron, potem to to a na koniec można położyć listek bazyli dla ozdoby… smacznego!finisz

 Polecam też : Łosoś w sosie pomidorowym

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About Author

Hej, jestem autorem bloga Fitback.pl . Chciałbym Ci pokazać jak możesz przedłużyć swoje życie jednocześnie korzystając i czerpiąc z każdego dnia tak jakby jutra miało nie być :) Wierzę, że warto robić to co daje radość dziś ale nie wyjdzie Ci bokiem za lat 10-15. Nie wierzę w drogę na skróty.

49 komentarzy

  1. Z przypraw proponuję sól i pieprz.
    Poza tym do świeżej bazylii można dodać bazylii otartej (mniej więcej w momencie wrzucenia brokułów). Ostatecznie żadne dodatkowe przyprawy nie będą mąciły znakomitego smaku suszonych pomidorów, śmietany i pomidorów 🙂

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