Papryka faszerowana kaszą jaglaną i kurczakiem (fit)
Mamy sezon “paprykowy”! Papryka jest smaczniejsza, łatwo dostępna i tania. Czerwona zawiera najwięcej beta karotenu i witaminy C spośród wszystkich rodzajów papryk. Ma też najwięcej wartości odżywczych ale też najwyższą wartość energetyczną. Zielona zawiera sporo kwasu foliowego, niezbędnego dla kobiet w ciąży. Jest też najmniej kaloryczna. W żółtej i pomarańczowej papryce znajduje się sporo luteiny, która poprawia wzrok i wzmacnia oczy. Bez względu na to, jaki rodzaj papryki preferujesz, warto wprowadzić ją na stałe do codziennego jadłospisu. Ja najbardziej lubię czerwoną! Dzisiejsza moja propozycja to papryka faszerowana kaszą jaglaną i kurczakiem. Doskonała na lekki obiad czy kolację (w 100g ok. 74kcal , tłuszcz 2,21g, węglowodany 7,44g, białko 5,55g). Koniecznie wypróbuj również paprykę w wersji wegetariańskiej – faszerowaną ryżem i soczewicą! Przepis znajdziesz tutaj.
| Porcje | porcje |
- 180 g - kasza jaglana (waga przed ugotowaniem)
- 1 łyżka - olej ryżowy
- 1 średnia - cebula
- 1 ząbek - czosnek
- 300 g - pierś z kurczaka
- 150 g - pieczarka
- 1 garść listków - bazylia świeża
- 1 duży - pomidor
- 1 łyżka - pasta pomidorowa
- 2 łyżeczki - zioła toskańskie (mieszanka: suszone pomidory, bazylia, oregano, pietruszka)
- 1/2 łyżeczki - pieprz ziołowy
- 1 łyżeczka - papryka słodka
- 1-2 łyżeczki - sos sojowy
- sól himalajska
- pieprz cayenne
- 1 sztuka - jajko
- 100 g - ser mozzarella
- 7 średnich - papryka czerwona (ok. 1kg)
Składniki
|
- Kaszę jaglaną ugotuj wg przepisu na opakowaniu. Następnie przełóż do dużej miski.
- Na patelni rozgrzej olej ryżowy. Wrzuć pokrojoną w kostkę cebulę, chwilę później dodaj czosnek. Zeszklij. Następnie dodaj bardzo drobno posiekaną pierś z kurczaka. Przypraw pieprzem ziołowym i solą. Smaż kilka minut, następnie przełóż do miski z kaszą.
- Na tą samą ale suchą patelnię wrzuć drobno pokrojone pieczarki. Smaż kilka minut tylko do odparowania wody. Przełóż do miski z kaszą.
- Do miski z kaszą, kurczakiem, pieczarkami dodaj posiekane listki bazylii, obrany i drobno posiekany pomidor oraz pastę pomidorową. Dodaj: zioła toskańskie, pieprz ziołowy, paprykę słodką, sos sojowy, sól i pieprz cayenne. Wbij jajko, wymieszaj.
- Papryki umyj, osusz. Utnij "czapki" papryki, wydrąż pestki. Papryki nafaszeruj gotowym farszem. Na wierzchu połóż plaster mozzarelli i przykryj paprykową czapką. Ułóż w naczyniu żaroodpornym, przykryj i piecz w piekarniku nagrzanym do 190 st. C (termoobieg) ok. 40 minut. Smacznego!
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