Chicken neQuinoa dzakaputirwa Kabocha Squash Bowls

Nutrition Highlights (pakushanda)

Maoriro - 475

Fati - 13g

Carbs - 67g

Puroteni - 27g

Nguva Yese 80 min
Prep 45 min , Cook 35 min
Kushumira 4 (12 ounces rimwe nerimwe)

Izvi zvinofadza, zvinotapira uye zvinonakidza kuwira doro zvine mavara akasiyana-siyana anonaka uye mavara. Kabocha iri pasi muFODMAPs kupfuura inowanzozivikanwa yetternut squash ; iyo ine tambo yakaoma kunzwisisa uye inotapira-mbatata-kufanana. Zvokudya zvekutengesa zvinowanzozotengesa kabocha zvakasvibiswa se buttercup squash, saka sangana nemamwe mazita ekutaurira usati watenga ichi chikafu chinotakura chikafu.

Zvimwe

• 2½ pound kabocha squash
• ¾ mukombe usina kunwa quinoa
• 1½ makapu mvura
• ¼ teaspoon munyu
• ½ teaspoon yakasimwa thyme mashizha
• 1/8 teaspoon pasi sage
• ½ pound, boneless, skinless chicken chifu, akaiswa muzvikamu zviviri-masendimita
• ½ mukombe wakaomeswa cranberries, yakatsvaga yakatswa
• 1/3 mukombe wakachekwa scallion greens
• 1/3 mukombe rakaputika bhuruu chese (anenge 1½ ounces)
• 2 tablespoons 100% yakachena maple syrup
• ¼ mukombe yakakangwa pecans

Kugadzirira

1. Preheat oven kusvika 400F. Mafuta aibika pepa kana kuisa iyo nemapepa kuitira kuti zvive nyore kuchenesa.
2. Irosa squashi kakawanda neforogo uye uise pa microwave-pamba yakachengeteka. Iva nechepamusoro pesimba mu microwave kusvikira yakanyorova kuisa banga nyore, maminitsi 8 kusvika ku12.
3. Apo squash iri kubika mu microwave, chiyero quinoa, mvura, munyu, thyme, uye sage muhomwe ye 2-quart. Isaza uye uuye kumota; kuderedza kupisa kuchengetedza kumira uye kubika kwemaminitsi manomwe. Wedzerai huku, simbisai, dzokazve, uye gadzirai kusvikira mvura ichidyiwa uye mutswe mutsvuku wembeu yequinoa inogona kuonekwa, inenge maminetsi mashanu kusvika ku6. Bvisa chipupe kubva kumoto uye uite kuti igare, yakavharwa, kwemaminetsi mashanu ekupedzisa kubika. Fukisa iyo quinoa uye nyama inosanganiswa neforikisi, uye fambisa mumakorberries, scallions, uye blue cheese.

1. Apo squashi inotonhorera zvakakwana kugadzirisa, kuputsa kana kucheka tsvina, uye kucheka squashi muhafu yekunze. Shandisa kunze uye usiye mbeu. Isa nzvimbo dze squash, dzakatarisa kumusoro, patafura yakagadzirwa. Bhura mukati uye mupendero wehafu imwe neimwe ne 1 kikapu ye maple syrup. Zadza hafu imwe neimwe neguru re quinoa uye huku uchi. Bika pakati pevheni kusvikira musanganiswa wequinoa unotanga kuchinja mutsvuku, maminetsi gumi nemashanu.
2. Kuti ushumire, cheka squashi imwe neimwe hafu mukati maviri kuitira zvikamu zvina zvevashandi. Furaira roga roga nepuniki yepecans yakagurwa.

Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa

Shandisa gumbled chibage chekudya panzvimbo yei diced chicken kana uchida.

Kuti uite ichi chikafu chemidziyo, siyai huku kana kuisa mairi 8 emu tempeh yakakanganiswa yehuku.

Kana iwe unofarira chechi yakaoma, shandura shredded cheddar kana yekare Gouda ye blue blue.

Kubika uye Kushumira Mazano

Chiedza vanodya vanogona kuwana kuti imwe-yechisere ye squash yakavezwa yakawanda chikamu chakakwana.

Kutenga pastans kana gorosi yakasvibiswa mucheka rakakura pamusoro pepakati mukati, ichikurudzira nguva dzose, kusvikira inosviba mumvuri uye inenge inonhuhwirira, inenge maminitsi mashanu.

Iyo kabocha haigoni kubika zvakawanda mukati mevheni munguva yenguva shoma yekubika, saka iva nechokwadi kuti yakabikwa kuhuwandu hwekunyorera hunyoro panguva yechikwata che microwave.