Nutrition Highlights (pakushanda)
Maoriro - 349
Fati - 18g
Carbs - 8g
Protein - 38g
Nguva Yese 35 min
Prep 15 min , Cook 20 min
Kushumira 3
Iyi yakaderera-carb basil chicken nemiriwo mapepa inokurumidza, nyore, uye inonaka, inogadzirira mumaminitsi makumi maviri nemashanu kubvira pakutanga kusvikira pakupedzisira.
Izvo zvinonzi miriwo- bell pepper , mushwa , zucchini kana squashi yezhizha -inongova nzvimbo yekutanga, zvose muhuwandu uye zvakasiyana.
Iwe unogona kushandisa chaizvo chero mimwe yemiriwo. Broccoli, cauliflower, uye anyanisi zvakanaka. Iwe unogonawo kutsiva pesto sauce yebasil uye garlic kana iwe uchida.
Zvimwe
- 3 tablespoons mafuta omuorivhi
- 1 pound boneless, skinless chicken nenyuchi, akachekwa muzvikamu zvakakoswa
- 1/2 teaspoon munyu
- 1/4 teaspoon pasi pasi pepiresi
- 1 tsvuku tsvuku tsvuku, yakashambwa, yakagadzirwa, uye yakasarudzwa
- 8 ounces mushroom, yakachena uye yakatswa
- 2 mikombe yakashambwa, yakagadzirwa, uye yakatswa zucchini
- 3 clove garlic, minced kana kumanikidzwa
- 8 ounces fresh basil, yakagurwa
Kugadzirira
- Muchikanda chikuru pamusoro pekupisa kukuru, shandisai 3 tablespoons akanaka mafuta emuorivhi kune chando.
- Parizvino, shandisai munyu uye pepper pamakumbo. Ngwarira kuwedzera zvipukanana zvekuku kumafuta anopisa, kudzivisa chero moto unopisa. Ika chicken kune rumwe rutivi uye flip zvidimbu.
- Wedzera yakatsvuka bhero tsvuku, 8 ounces yakatswa mushwa, 2 makapu akachekwa zucchini kana imwe sarashi yezhizha, fambisa uye ramba uchibika.
- Apo zvokudya zvinenge zvakagadzirwa, svetera kune rumwe rutivi uwedzere 3 clove minced garlic. Mushure memaminitsi makumi matatu, fambisai pamwe chete uye wedzera maounces 8 echitsva.
- Pfura imwe 30 kusvika -60 seconds uye mushumire. Pesto (yakagadzirwa nemagetsi kana ezvitoro) inogona kuiswa panzvimbo yegariki nebasil.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Kana huku huri mukombe wako weii, kana kuti iwe unongoda kuchinja zvinhu zvishoma, iwe unogona kuchinja hukuku mune iyi recipe neipi imwe yakadzika-carb protein / nyama yaunoda pane. Heino dzakasarudzika dzakasarudzwa-carb:
- Puchi: Nyama nyama yekuku kana huturuki, bhakoni yekotini kana pasi-fat-fatse muyero, Cornish hen
- Nherera: Ground sirloin kana pasi nyama yemombe ine mafuta mashoma anodarika 10%, akawanda steaks, sirloin kudonha, kutengesa kumativi ose, flank steak uye London broil
- Nguruve: Nyuchi yakabikwa, nyoro, kure, yakagadzirirwa zvakanaka, bhakanini reCanada, dzimwe nguva bhitoni yakabikwa, yakanyatsonaka (yakanakisisa seyakagadzirira)
- Gwayana: Gumbo rakagadzirwa zvakanaka, sora sechiitiko chekare
- Vevharo: Yakatarisa kumusoro, gumbo cutlet, chika
- Zvokudya Zvokudya: Ushu-husina, pasi-mafuta zvinopa nyama sezvinoitwa turkey
- Zvimwe mapurotini Sources: Mazai, tofu , seitan, tempeh, nyemba, uye dzimwe nyama dzakaderera dzakasimudza shanduko sekottage cheese uye yogurt