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HEALTHY CHICKEN AND VEGETABLE RISOTTO

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Thursday, May 19, 2016


Healthy chicken and vegetable risotto - great idea for a healthy lunch or dinner! I always make it for two meals, so I don't have to worry about food preparation for the next day.

You will need: 

-100g of rice (the best one is the soft fluffy one sold especially for making risotto, but I use basmati rice - even though it is a little bit crunchier. I divide 50g of rice per portion.)
- 300g of chicken breasts (I divide 150g of chicken per portion.)
- 1 green bell pepper
- 1 red bell pepper
- fresh carrots
- 1 white onion
- salt
- black pepper
- parsley (fresh is the best.)
- minced garlic
- minced bell pepper
- coconut oil or extra virgin olive oil

Cut the chicken breasts in cubes and season them with salt, minced garlic and minced bell pepper. Add coconut oil in a hot wok and grill the chicken. When the chicken is done, take it out and in the same wok grill your veggies, red bell pepper, green bell pepper, white onion and carrots. Ad a little bit of water and cover the wok, so the vegetable can cook through. When the veggies are soft, add the chicken back in and stir. Add more salt and black pepper if needed. Cover the wok again and let it cook. Prepare your rice in a different pot, and when the rice is done add the chicken and veggies to it. Garnish with parsley.

Bon appetit!

Zdrava rižota s piščancem in zelenjavo - super ideja za zdravo kosilo ali večerjo! Jaz jo vedno pripravim v večji količini, tako da jo lahko jem še naslednji dan. Na ta način si prihranim veliko časa pri načrtovanju zdravih obrokov skozi cel teden.

Sestavine ki jih potrebuješ:

- 100g riža (najboljši je tisti za rižote, za svojo zdravo verzijo pa uporabim basmati riž, ki je sicer malo trši ampak še vedno zelo okusen - količino razdelim na 50g riža na en obrok.)
- 300g piščančjih prsi (količino razdelim na 150g piščanca na en obrok.)
- 1 zelena paprika
- 1 rdeča paprika
- sveže korenje
- 1 bela čebula
- sol
- poper
- peteršilj (najboljši je svež.)
- česen v prahu
- paprika v prahu
- kokosova maščoba ali olivno olje

Piščančje prsi narežem na kocke in jih začinim s soljo, česnom v prahu in papriko v prahu. V voku raztopim kokosova maščobo (ali olivno olje) in popečem piščanca. Ko je piščanec pečen, ga vzamem z voka in v istem voku popražim čebulo, zeleno in rdečo papriko ter korenje. Dodam malo vode, pokrijem s pokrovko in počakam da zelenjava postane mehka. Nato piščanca, ki sem ga prej vzela iz voka dodam nazaj med zelenjavo. Po okusu solim in popram. Vok pokrijem s pokrovko ter v ločeni posodi skuham riž. Ko je riž kuhan mu primešam zelenjavo in piščanca in po vrhu posujem malo petršilja.

Dober tek!




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