Sastojci (za 2 porcije): 250 g pilećih grudi (iseckanih na kockice), 1 srednji crni luk (sitno seckan), 1 čen belog luka (sitno seckan), 1 crvena paprika (iseckana na kockice), 1 šargarepa (iseckana na kolutove), 1 kašika maslinovog ulja, 1 kašičica dimljene paprike u prahu (slatka ili blago ljuta), ½ kašičice suvog timijana ili majorana, 150 ml pilećeg bujona ili vode, prstohvat soli i prstohvat bibera.
Priprema:
0. Ocistiti papriku.
1. Zagrej ulje u šerpi na srednjoj temperaturi (4) i proprži luk 3–4 min dok postane staklast, povremeno mešajući.
2. Dodaj beli luk i proprži još 1 min.
3. Dodaj pileće meso i proprži 5–7 min dok lagano porumeni.
4. Pospi dimljenu papriku i dodaj šargarepu i crvenu papriku, proprži još 3–4 min.
5. Sipaj bujon, dodaj timijan, so i biber. Poklopi i krčkaj 15–20 min dok povrće i meso ne omekšaju.
Serviranje:
- Posluži uz njoke, integralni hleb, krompir pire ili kuvan pirinac.
- Po želji, pospi svežim listom peršun ili mladi luk.
Opis
Pileći gulaš sa povrćem je lagano, hranljivo i aromatično jelo, idealno za svakodnevnu ishranu. Kombinacija sočnih pilećih grudi i šarenog povrća čini obrok bogatim proteinima, vitaminima i mineralima, dok dimljena paprika i timijan dodaju prijatnu aromu bez preteranog začinjavanja. Ovaj pileci gulaš je nutritivno uravnotežen, bogat proteinima, vitaminima A i C, kalijumom i antioksidansima, a istovremeno lagan i ukusan.
Za koga je pileci gulaš?
Pileći gulaš sa povrćem je lagano, hranljivo jelo koje se preporučuje za:
1. Odrasle osobe i decu – bogat proteinima iz pilećih grudi, idealan za izgradnju mišića i održavanje energije.
2. Osobe sa osetljivim želucem – lagano varivo, blago začinjeno, lako svarljivo.
3. Osobe koje paze na težinu – niskokalorično jelo sa puno povrća i minimalnim dodatkom ulja.
4. Osobe sa niskim unosom povrća – paprika i šargarepa doprinose vitaminima A, C i antioksidansima.
5. Osobe koje žele jačanje imuniteta – beli luk i paprika imaju antibakterijska i antiinflamatorna svojstva.
6. Dijabetičare – nizak glikemijski indeks i povrće pomažu u stabilizaciji šećera u krvi.
Može se koristiti polovina šargarepe ili dodati povrće sa vrlo niskim GI (tikvica, brokoli) da se dodatno smanji uticaj na šećer.
Serviranje uz integralni pirinač, proso, kinoju ili mala količina krompira može biti u skladu sa dijabetičkom ishranom, ali u ograničenoj porciji.
Pratiti ukupnu količinu ugljenih hidrata u obroku da bi se izbegli skokovi glukoze.
Napomena:
- Može se prilagoditi osobama sa intolerancijama – umesto pilećeg bujona može se koristiti voda, a so minimalno.
- Za starije osobe ili decu, meso može biti isečeno na sitnije kockice i gulaš može biti malo duže kuvan da bude mekše.
Nutritivne vrednosti (1 porcija):
Kalorije: 230 kcal
Proteini: 27 g
Masti: 9 g
zasićene masti: 1,5 g
Ugljeni hidrati: 9 g
šećeri: 4 g
vlakna: 2 g
Natrijum (so): ≈ 300 mg
Mikronutrijenti (procena po porciji):
Vitamin A: 1400 IU (iz šargarepe i paprike)
Vitamin C: 60 mg (preko paprike)
Vitamin K: 15 μg
Folat: 35 μg
Gvožđe: 1,2 mg
Kalijum: 550 mg
Magnezijum: 25 mg
Zdravstveni benefiti:
- Visokoproteinsko jelo – doprinosi rastu i održavanju mišićne mase.
- Bogato antioksidansima – paprika i šargarepa jačaju imunitet i štite ćelije.
- Lagano varivo – pogodno za osobe sa osetljivim stomakom.
- Nizak sadržaj zasićenih masti – pogodno za srčano-zdravu ishranu.
Ingredients (for 2 servings): 250 g chicken breast (cut into cubes), 1 medium onion (finely chopped), 1 clove of garlic (finely chopped), 1 red pepper (diced), 1 carrot (cut into rings), 1 tablespoon of olive oil, 1 teaspoon of smoked paprika powder (sweet or slightly spicy), ½ teaspoon of dried thyme or marjoram, 150 ml of chicken broth or water, a pinch of salt and a pinch of pepper.
Preparation:
0. Clean the pepper.
1. Heat the oil in a pan at a medium temperature (4) and fry the onion for 3-4 minutes until it becomes glassy, stirring occasionally.
2. Add garlic and fry for another 1 min.
3. Add the chicken meat and fry for 5-7 minutes until lightly browned.
4. Sprinkle smoked paprika and add carrot and red pepper, fry for another 3-4 minutes.
5. Pour broth, add thyme, salt and pepper. Cover and simmer for 15-20 minutes until the vegetables and meat are tender.
Serving:
- Serve with gnocchi, whole wheat bread (integral bread, wholemeal bread), mashed potatoes or cooked rice.
- If desired, sprinkle with a fresh leaf of parsley or spring onion.
Description
This chicken goulash - chicken stew with vegetables is a light, nutritious and aromatic dish, ideal for everyday eating. The combination of juicy chicken breast and colorful vegetables makes a meal rich in proteins, vitamins and minerals, while smoked paprika and thyme add a pleasant aroma without over-spicing. This chicken stew is nutritionally balanced, rich in protein, vitamins A and C, potassium and antioxidants, and at the same time light and tasty.
Who is chicken stew for?
Chicken goulash - stew with vegetables is a light, nutritious dish that is recommended for:
1. Adults and children - rich in protein from chicken breast, ideal for building muscles and maintaining energy.
2. People with a sensitive stomach - easy to cook, slightly spicy, easy to digest.
3. People who watch their weight - a low-calorie dish with lots of vegetables and minimal addition of oil.
4. People with a low intake of vegetables - peppers and carrots contribute vitamins A, C and antioxidants.
5. People who want to strengthen their immunity - garlic and paprika have antibacterial and anti-inflammatory properties.
6. Diabetics - low glycemic index and vegetables help stabilize blood sugar.
You can use half a carrot or add vegetables with a very low GI (zucchini, broccoli) to further reduce the impact on sugar.
Serving with integral rice, millet, quinoa or a small amount of potatoes can be in line with the diabetic diet, but in a limited portion.
Monitor the total amount of carbohydrates in the meal to avoid spikes in glucose.
Note:
- It can be adapted to people with intolerances - water can be used instead of chicken broth, with minimal salt.
- For the elderly or children, the meat can be cut into smaller cubes and the stew can be cooked a little longer to make it softer.
Nutritional values (1 portion):
Calories: 230 kcal
Proteins: 27 g
Fats: 9 g
saturated fat: 1.5 g
Carbohydrates: 9 g
sugars: 4 g
fiber: 2 g
Sodium (salt): ≈ 300 mg
Micronutrients (estimated per serving):
Vitamin A: 1400 IU (from carrots and peppers)
Vitamin C: 60 mg (via paprika)
Vitamin K: 15 μg
Folate: 35 μg
Iron: 1.2 mg
Potassium: 550 mg
Magnesium: 25 mg
Health benefits:
- High-protein food - contributes to the growth and maintenance of muscle mass.
- Rich in antioxidants - peppers and carrots strengthen immunity and protect cells.
- Light stew - suitable for people with a sensitive stomach.
- Low in saturated fat – suitable for a heart-healthy diet.
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