Nutrition Highlights (pakushanda)
Maoriro - 303
Fati - 6g
Carbs - 46g
Protein - 19g
Nguva Yese 45 min
Prep 15 min , Cook 30 min
Kushumira 4 (1 1/2 makapu nerimwe)
Heino vhugi inopisa uye mapuroteni soup manheru anovhenekera. Iva akagadzirira kunongedza iwe unofarira midzi yemiriwo uye chicken combo mumu Moroccan unocheka! Mhuka inenge izere nemiti inotapira kubva kumazambiringa akaomeswa, sinamoni, uye mbatatata uye mapepa anonakidza anobva kuhushi hwekrivheri, kumini, miriwo, tomato, uye huku, zvose zvinoshandiswa zvinopa kenza-inorwisa antioxidants, inogadzikana nekenza uye ine utano muviri wevhithamini nemaminerari.
Zvimwe
- 1 tablespoon mafuta omuorivhi
- 12 ounces boneless, skinless chicken mazamu halves, akacheka mu-1-inch vipande
- 1 aripakati yellow yellow onion
- 2 mashizha garlic cloves
- 1 tablespoon curry powder
- 1 mbuni pasi pumini
- ½ teaspoon pasi sinamoni
- 7 makapu akaiswa mukati memizi midzi (sweet potato, karoti, turnips, uye / kana parsnips)
- 2 makapu pasi sodium chicken muto
- ¼ mukombe mazambiringa akaomeswa, akaomeswa cranberries, kana cherry
- 1 kapu yakatswa tomate (yakakonzerwa kana yakachena)
Kugadzirira
1. Pisai mafuta muhari yakawanda pamusoro pepakati huru yekupisa.
2. Furai chicken nomunyu uye pepper. Wedzerai muhari uye shandisai kusvikira chiedza chegoridhe asi chisati chagadzirwa, maminitsi maviri. Tumira kune imwe ndiro ndokuisa parutivi.
3. Wedzerai anyanisi muhari uye mushure mokunge watanga kuchena, anenge maminitsi mana. Wedzera garlic uye shandisa 1 miniti zvakare.
4. Wedzera poda yakakoswa, cumin uye sinamoni uye fambisa kwemaminitsi makumi matatu.
Wedzera mumudzi wemiriwo, muto uye mazambiringa.
5. Dhavhara uye simmer kwemaminitsi anenge 20 kusvika ku25, kusvikira miriwo inogadzirwa uye ine nyoro. Wedzera mamwe muto kana kuputika kwemvura, mukombe wekamu panguva imwe, kana chidimbu chiduku chisingadiwi.
6. Wedzerai tomate nehuku uye musimire mamwe maminitsi manomwe kusvika ku10, kana kusvika chika chigadzirirwa zvizere.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Miti midzi inokura pasi pasi uye inosanganisira mbatata , turnips, parsnips, karoti, rutabagas, ginger, onion uye garlic, kungoti vashoma. Paunosarudza midzi midzi yaunosanganisa mumvura yako, gara uchiyeuka kuti inopa michina yakasiyana. Zvitapira zvinotapira mu Vitamin A uye makoriyori kupfuura vipirips uye parsnips, asi zvine Vitamin C. zvishoma pane idzi zvitatu midzi, parsnips ine yepamusoro ye fiber uye potassium . Sarudza zvaunofarira, asi rangarirawo kuti zvakasiyana-siyana ndizvo zvinokosha, saka sanganisira mimwe midzi yakasiyana yemidziyo sezvaunoda!
Ita ichi chikafu chinomera mbeu uchishandisa makapu matatu akabika chickpeas panzvimbo yehuku uye yemiriwo panzvimbo panzvimbo yehuku yehuku. Half mukombe wekudya yakagadzirwa zvine chikamu chinomwe ma gramu emuprotini akaenzaniswa nema 32 gramu eprotheni mu 4 ounces yeiyo chifu. Kana iwe uri wezvirimwa, iva nechokwadi chekutora protein yako kune dzimwe nzvimbo zuva rose kubva pane zvikaita seGreek yogurt, nuts, uye mbeu.
Iwe unogonawo kugadzira wega yemiti yemidziyo nekupisa moto wemvura uye kuwedzera mune yako-kuenda kune dzimwe nguva. Edzai onion, garlic, parsley, thyme, bay mashizha uye kunyange yakaomeswa chile.
Kubika uye Kushumira Mazano
Shandisa gorosi pamusoro pejisi tsvuku kana couscous. Ramba uchifunga kuti mupunga webhandi unogona kutora maminitsi makumi mashanu kuti ugadzike, saka tanga kubika iyo iwe uchiita goroka. Mukomana ane rumwe rutivi anogona kugadzira maminitsi mashanu kusvika ku10.
Iwe unogonawo kubatanidza chikafu nevhu rakaoma saladi kuti uwane chekudya zvakakwana! Tora hafu yekapu yekare nehafu yekapu yepininashi, sanganidza mupuni wepuniki yeimwe mhandara yemafuta emuorivhi, squeeze yemvura yakachena yemonamu, uye shoma shomanana yemutsvuku mutsvuku uye unofara.