Kotleciki z ciecierzycą, kurczakiem i porem

Kotleciki z ciecierzycą, kurczakiem i porem

Kotleciki_z_ciecierzycą_kurczakiem_i_porem

Takie kotleciki to samo zdrowie! Są smaczne, sycące i odżywcze. Główne składniki to ciecierzyca i quinoa. Ciecierzyca – potocznie zwana cieciorką posiada liczne właściwości zdrowotne. Bogata jest w białko, błonnik, witaminy i minerały. W 100g ugotowanej ciecierzycy jest aż 8,9g białka! Ciecierzyca obniża poziom złego cholesterolu oraz ciśnienie krwi. Ma niski indeks glikemiczny – bez obaw mogą po nią sięgać cukrzycy. Poza tym dzięki dużej zawartości błonnika zapobiega zaparciom i sprzyja odchudzaniu. A drugą gwiazdą dzisiejszego przepisu jest komosa ryżowa, potocznie zwana quinoa lub ryżem peruwiańskim. O komosie ostatnio jest bardzo głośno. Ale mało kto wie, że pochodzi z Ameryki Południowej, gdzie jest uprawiana od 3-5 tysięcy lat. Komosa była podstawowym pokarmem w historycznym Państwie Inków, stąd często nazywana jest “świętym zbożem Inków”, “matką zbóż” albo “złotym ziarnem Inków”. Quinoa jest wspaniałym źródłem pełnowartościowego białka, witamin, minerałów i zdrowych kwasów tłuszczowych. Ma liczne właściwości prozdrowotne: działa przeciwbakteryjnie, przeciwwirusowo, przeciwzapalnie i antygrzybicznie. Dzięki dużej ilości flawonoidów, posiada również właściwości antyoksydacyjne.

Wydruk przepisu
Kotleciki z ciecierzycą, kurczakiem i porem
Czas przygotowania 30 minut
Porcje
porcje
Składniki
Czas przygotowania 30 minut
Porcje
porcje
Składniki
Sposób przygotowania
  1. Na patelni rozgrzej łyżkę oleju. Podsmaż posiekanego pora i czosnek. Ostudź.
  2. Ciecierzycę odsącz z zalewy. Zblenduj na gładką masę. Przełóż do większej miski. Dodaj podsmażonego pora z czosnkiem, drobno pokrojonego kurczaka, jogurt. Wbij jajko i dokładnie wymieszaj. Dorzuć przyprawy: kolendrę, pieprz cayenne, pieprz czarny, sól, gałkę oraz mąkę ziemniaczaną. Dodaj też tylko 1 łyżkę płatków quinoa. Dokładnie wymieszaj.
  3. Resztę płatków wysyp na płaski talerz. Za pomoca łyżki formuj kotleciki o średnicy około 5cm. Obtaczaj z obu stron w płatkach quinoa. Powinno wyjść Ci około 12 sztuk.
  4. Smaż w dwóch partiach. Za każym razem na patelni rozgrzej 3 łyżki oleju. Kotleciki smaż po 4 minuty z każdej strony, do zarumienienia. Podawaj z ryżem i ogórkiem kiszonym. Smacznego!
Pozostałe informacje

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  212. I love your blog.. very nice colors & theme. Did you make this website
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  216. Good day! I know this is kind of off topic but I was wondering if you knew where I could
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  218. Hey there just wanted to give you a quick heads up.
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  219. My developer is trying to convince me to move to .net from PHP.

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  220. You really make it seem so easy with your presentation but I find this topic to be actually something that I think I
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