Fast food lassú változatban

Csirkés tortilla

Ilyen színesen kellene mindig étkeznünk, mint ahogyan ezt ez a tányér is mutatja. Sokféle zöldség, naponta többször is. Most megmutatom, hogyan tud egy gyorskaja “lelassulni” Tovább Tovább

spenotostortillacsirkemellel

2 dolgot is szeretnék ezzel a recepttel megmutatni Nektek.

Elsőnek azt, milyen jól tud felvágottként működni egy darabka csirkemell. Fólia alatt sütve finom szaftos marad, különböző módon fűszerezhetjük, majd kihűtve gyönyörű vékonyra szeletelhetjük és mehet is a szendvicsbe. Pár napot eláll a hűtőben, így van mihez nyúlni az adalékanyagos, húst gyakran elenyésző mértékben tartalmazó bolti felvágottak helyett. 100% hús, olcsóbban, mint egy közepesen rossz zalai vagy bármi.

Másodsorban azt, hogyan tudunk a tojás segítségével kis szénhidrátot elcsalni a tortillatekercsből, de mégis laktató ebédet készíteni.

Összességében pedig azt, hogyan lehet egy gyorskaja otthon elkészítve nagyon is egészséges, lassú felszívódású szénhidrátokkal, ipari termékek nélkül.

Próbáljátok ki, remélem ízleni fog!

Egy adag szénhidráttartalma: 24, 5 g

 

Hozzávalók

2 adaghoz: 5 dkg teljes kiőrlésű tönkölybúza liszt, 4 tojás, 5 dkg leveles spenót, 2 gerezd fokhagyma, 2 evőkanál olívaolaj, 4 ek. víz; 30 dkg csirkemell, 2 dkg rukola, 10 dkg koktélparadicsom, 10 dkg kígyóuborka, 1 dl natúr joghurt, só, frissen őrölt bors
  1. A spenótot 1 ek. olívaolajon 1 gerezd fokhagymával együtt fonnyasszunk meg, sózzuk, borsozzuk. Késsel vágjuk össze.

  2. A tojásokat verjük fel, majd keverjük el a liszttel, a spenóttal, sózzuk. Felforrósított palacsintasütőben oszlassunk szét 1 tk. olívaolajat, süssünk a spenótos tésztából két vastagabb palacsintát.

  3. A megmosott, szárazra törtölt csirkemellet sózzuk körbe. 230 fokra előmelegített sütőben, fóliával fedve süssük készre 30 perc alatt. Hagyjuk hűlni vékonyan szeleteljük fel. A joghurtot keverjük el 1 gerezd zúzott fokhagymával, sózzuk, borsozzuk.

  4. Készítsük össze a tekercseket: a palacsintákat töltsük meg csirkemellel, szeletelt zöldségekkel, kontaktgrillben melegítsük össze. Joghurttal locsoljuk.

 
 
 
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