Healthy three meals chickpea chicken breast tomato rice, chickpea plant protein and chicken breast animal protein complement each other, and these two ingredients are especially suitable for small partners who are reducing fat and slimming to supplement energy. So how is this healthy and delicious chickpea chicken breast tomato rice cooked? Let's have a look!
Ingredients for healthy meals chickpea chicken breast tomato rice
Dry weight of chickpeas 1/4 cups (about 50g).
Dry weight of buckwheat grains 1/4 cups (about 45g).
2 pieces of chicken breast, diced.
Pickled chicken breast seasoning
Sea salt 1/4- 1/2 teaspoons
Black pepper 1/4 teaspoon
Cumin powder 1/2 teaspoons
Smoked Chili powder or Chili powder 1 teaspoon
1 teaspoon olive oil
Other materials
Thin eggplant has two short ones, 1 long ones.
Garlic 2 petals (1 petal slice, 1 petal pressing mud)
Half a lemon
4 or 5 parsley, chopped.
Proper amount of nutritious yeast powder or feta cheese.
Soy sauce 1 teaspoon
Cashew nuts or peanuts 1 small handle
working methods
When cooking food, soak chickpeas in water one night in advance. (You can also use a pressure cooker to press it on the same day and it will be cooked quickly. ) When eating the next day, put chickpeas and buckwheat in a small pot, boil with water, and simmer for 15 minutes. After the beans become soft and waxy, pour water and drain for later use.
Marinate chicken breast Mix diced chicken with seasoning for marinating chicken, marinate for 30 minutes or refrigerate overnight.
Cut the eggplant into discs first, and then cut the discs into semicircles in half.
When the wok is hot, add oil, stir-fry garlic slices, add diced chicken, stir-fry and change color, and then push the diced chicken to one side of the wok.
Add a little more oil, fry the eggplant, add some water and soy sauce, let the eggplant absorb the soup, fry until soft, and add some water when the pot is dry. There is salt in brine chicken, so don't put too much soy sauce. ) You'd better leave some soup in this dish, like scrambled eggs with tomatoes.
Stir-fry eggplant and diced chicken, add drained chickpeas, buckwheat and nuts, stir well, and season with salt or soy sauce.
Turn off the heat, add coriander and garlic paste, drizzle with lemon juice, sprinkle with cheese or nutritious yeast powder, and mix well to serve.
List of ingredients for chickpea avocado salad
Chickpea 50 grams
Avocado 1 piece
1 carrot
1 egg
Cabbage150g
Bassanick Black Vinegar15ml
Salt 1 g
Olive oil15ml
Production steps
Step 1: Wash chickpeas and soak them in clear water for 8 hours in advance.
Step 2: Prepare the required ingredients and seasonings.
Step 3: Wash and drain the kale, remove the central thick vein and shred it by hand. Add olive oil to kale, let the oil penetrate into the leaves to soften them, and let it stand for 10 minute.
Step 4: Wash and peel carrots, cut into filaments, add salt and mix well.
Step 5, select some ripe avocados, cut them in half by removing the core vertically, unscrew them with both hands, peel them and slice them. At this time, you can pour some lemon juice to prevent avocado from oxidation and discoloration.
Step 6: Put the chickpeas into a pot with cold water, and continue to cook for about 10 minutes after boiling, and drain the water after cooking.
Step 7, put cold water and 1 eggs in the pot. Don't exceed eggs in water. Add a little white vinegar and salt to the water. Bring boiling water to a high fire, then turn off the fire, cover it and let it stand 12 minutes.
Step 8, soak the boiled eggs in cold water, then peel off the shell and cut them into 6 pieces with an egg separator. People who often cook simple meals can prepare an egg separator, which is convenient and quick, so that the plates can be set better.
Step 9, put the kale into the bottom of the bowl, put the cooked chickpeas on the kale, then add the diced avocado and shredded carrot, and decorate the chicken dish at one end of the plate. Pour in Bassanik vinegar and olive oil evenly, and serve.
Step 10, the chickpea avocado salad is ready!
skill
1. For convenience, canned chickpeas can be used instead of chickpeas, which saves the process of soaking and cooking.
2. Bassanik vinegar is Italian black vinegar. The oil content of traditional vinegar juice is too high, and the ratio of basamik vinegar to olive oil is 1: 1, which makes the taste more refreshing.
3, the recipe dosage is two people.