{"id":34931,"date":"2017-04-13T16:27:22","date_gmt":"2017-04-13T13:27:22","guid":{"rendered":"http:\/\/binkelam.com\/?p=34931"},"modified":"2017-04-13T16:27:22","modified_gmt":"2017-04-13T13:27:22","slug":"diyet-dostu-yagsiz-tavuk-sote-tarifi","status":"publish","type":"post","link":"https:\/\/binkelam.com\/en\/diyet-dostu-yagsiz-tavuk-sote-tarifi\/","title":{"rendered":"Diyet Dostu Ya\u011fs\u0131z Tavuk Sote Tarifi"},"content":{"rendered":"

G\u00fcn\u00fcm\u00fczde pek \u00e7ok diyetisyen sa\u011fl\u0131kl\u0131 bir diyetin g\u00fcnde 150 gram kadar et, tavuk veya bal\u0131k i\u00e7ermesi gerekti\u011fini savunuyor. Bu miktar\u0131n ne \u015fekilde t\u00fcketilece\u011fi ise tam bir merak konusu. Et \u00fcr\u00fcnleri ya\u011fda pi\u015firildiklerinde ya da yanlar\u0131nda k\u0131zartma, pilav, a\u011f\u0131r soslu salata gibi yan \u00fcr\u00fcnlerle t\u00fcketildiklerinde san\u0131ld\u0131\u011f\u0131ndan \u00e7ok daha y\u00fcksek kalorili hale gelebiliyorlar. Ha\u015flama, \u0131zgara yapma veya buharda pi\u015firme gibi y\u00f6ntemler ise \u00e7ok daha sa\u011fl\u0131kl\u0131 olmalar\u0131na ra\u011fmen \u00f6zellikle az ya\u011fl\u0131 etleri ve tavu\u011fu ya\u011fa al\u0131\u015fm\u0131\u015f damaklar\u0131m\u0131z i\u00e7in yavan hale getirilebildiklerinden s\u0131kl\u0131kla tercih edilmiyorlar. A\u015fa\u011f\u0131da sizlerle payla\u015faca\u011f\u0131m\u0131z ya\u011fs\u0131z diyet tavuk sote tarifi <\/strong>hem hi\u00e7 ya\u011f i\u00e7ermeyen, hem k\u0131sa s\u00fcrede kolayca haz\u0131rlanabilen, hem de son derece lezzetli ve doyurucu bir tarif.<\/p>\n

Malzemeler:<\/u><\/em><\/strong> (2 ki\u015filik)<\/p>\n

– 400 gr. tavuk g\u00f6\u011f\u00fcs eti (440 kalori)<\/p>\n

– 3 adet b\u00fcy\u00fck boy domates (100 kalori)<\/p>\n

– 4 adet orta boy k\u0131rm\u0131z\u0131 biber (125 kalori)<\/p>\n

– 4 adet orta boy \u00e7arliston biber (95 kalori)<\/p>\n

– 2 adet orta boy kuru so\u011fan veya 10 \u2013 12 adet arpac\u0131k so\u011fan\u0131 (92 kalori)<\/p>\n

– 8 adet orta boy mantar (50 kalori)<\/p>\n

– Tuz<\/p>\n

– Nane<\/p>\n

– Kekik<\/p>\n

– Karabiber<\/p>\n

– Arzu edilen di\u011fer baharatlar<\/p>\n

\"\"<\/a><\/p>\n

Kalori Bilgileri:<\/u><\/em><\/strong><\/p>\n

Toplam: 902 kalori<\/p>\n

Bir porsiyon: 451 kalori<\/p>\n

Kalori bilgileri FatSecret mobil uygulamas\u0131ndan al\u0131nm\u0131\u015ft\u0131r.<\/p>\n

Haz\u0131rlan\u0131\u015f\u0131:<\/u><\/em><\/strong><\/p>\n

Tavuk g\u00f6\u011f\u00fcslerini \u00f6nce \u00fc\u00e7er \u015ferit halinde kesin, ard\u0131ndan haz\u0131rlad\u0131\u011f\u0131n\u0131z \u015feritleri lokmal\u0131k par\u00e7alar olacak \u015fekilde do\u011fray\u0131n. Tavuklar ha\u015flan\u0131r ve sotelenirken zaten k\u00fc\u00e7\u00fcleceklerinden par\u00e7alar\u0131 \u00e7ok ufak tutmamaya \u00f6zen g\u00f6sterin. Tavuklar\u0131 uygun bir tencerede bol suyla, tuz eklemeden ha\u015flamaya b\u0131rak\u0131n.<\/p>\n

\u015eapkal\u0131 mantarlar\u0131 iyice temizlenmeleri i\u00e7in sirkeli suda 15 dakika kadar bekletin. Ard\u0131ndan zarlar\u0131n\u0131 soymadan iyice y\u0131kay\u0131n ve 8-10 dakika kadar ha\u015flay\u0131n. Ha\u015flanan mantarlar\u0131 so\u011fuk sudan ge\u00e7irip k\u00fcp k\u00fcp ya da dilim dilim do\u011fray\u0131n. So\u011fan, k\u0131rm\u0131z\u0131 biber ve ye\u015fil biberler i\u00e7in de ayn\u0131 i\u015flemi uygulay\u0131n.<\/p>\n

\"\"<\/a><\/p>\n

Domateslerin kabuklar\u0131n\u0131 soyduktan sonra rendeleyip kenara al\u0131n. Tavuklar \u00e7atal rahat\u00e7a i\u00e7lerine batacak \u015fekilde yumu\u015fay\u0131nca sudan al\u0131n ve iyice s\u00fcz\u00fcn. Orta boy yap\u0131\u015fmaz bir tavaya domates rendesini d\u00f6kt\u00fckten sonra hafif\u00e7e kaynamas\u0131n\u0131 bekleyin ve bu domates suyunun i\u00e7ine tavuklar\u0131 ekleyin. Tavuklar\u0131 domates suyunda 5-6 dakika kadar kar\u0131\u015ft\u0131rarak pi\u015firin. Tavuklar\u0131n renginin hafif\u00e7e pembele\u015fmesi domatesin tad\u0131n\u0131 ald\u0131klar\u0131 anlam\u0131na gelir. Diyet tavuk sote tarifi <\/strong>i\u00e7in bir damla bile ya\u011f kullanmad\u0131\u011f\u0131m\u0131zdan malzemelerin yap\u0131\u015fmamas\u0131 son derece \u00f6nemli, bu nedenle \u00e7ok b\u00fcy\u00fck bir tava se\u00e7memeye dikkat edin.<\/p>\n

Tavuklar\u0131 domates suyunda anlatt\u0131\u011f\u0131m\u0131z \u015fekilde biraz kavurduktan sonra haz\u0131rlad\u0131\u011f\u0131n\u0131z sebzeleri de tavaya ekleyin. Tavan\u0131n kapa\u011f\u0131n\u0131 kapat\u0131p t\u00fcm malzemeleri 15 dakika pi\u015fmeye b\u0131rak\u0131n, ancak yap\u0131\u015fmamalar\u0131 i\u00e7in 5 dakikada bir kar\u0131\u015ft\u0131rmay\u0131 ihmal etmeyin. Son olarak yeme\u011fin tuzunu ve baharatlar\u0131n\u0131 ekleyin, bir kere daha kar\u0131\u015ft\u0131r\u0131n ve yine kapa\u011f\u0131n\u0131 kapat\u0131p en fazla 5 dakika daha pi\u015firin. Ya\u011fs\u0131z tavuk sote<\/strong> haz\u0131r!<\/p>\n

Biz bu yeme\u011fi yan\u0131nda birer bardak ayran ve be\u015fer adet Br\u00fcksel lahanas\u0131yla haz\u0131rlad\u0131\u011f\u0131m\u0131z az ya\u011fl\u0131, bol limonlu salatalarla t\u00fckettik. Ama diyet tavuk sote <\/strong>yeme\u011finin yan\u0131nda alternatif olarak az ya\u011fl\u0131 yo\u011furt, 1-2 dilim tam bu\u011fday ekme\u011fi, k\u00fc\u00e7\u00fck bir kase kepekli makarna ya da bulgur pilav\u0131 da t\u00fcketilebilir. \u015eimdiden afiyet olsun.<\/p>\n

\"\"<\/a><\/p>\n

Ya\u011f Hakk\u0131nda K\u0131sa Bir Not:<\/u><\/em><\/strong><\/p>\n

T\u0131pk\u0131 \u015feker gibi a\u015f\u0131r\u0131 ya\u011f da insan b\u00fcnyesinin zamanla tan\u0131d\u0131\u011f\u0131 ve al\u0131\u015fkanl\u0131k geli\u015ftirdi\u011fi bir g\u0131dad\u0131r. Biraz disiplin ve yarat\u0131c\u0131l\u0131kla beslenme d\u00fczeninizden sa\u011fl\u0131ks\u0131z ya\u011flar\u0131 \u00e7\u0131karabilir, yemekleri \u00e7ok az ya\u011fla ya da tamamen ya\u011fs\u0131z olarak t\u00fcketmeye al\u0131\u015fabilirsiniz.<\/p>\n

Diyet yaparak kilo vermek <\/strong>isteyenlerin d\u00fc\u015ft\u00fc\u011f\u00fc en b\u00fcy\u00fck hatalardan biri ya\u011f\u0131 beslenme d\u00fczenlerinden tamamen \u00e7\u0131karmakt\u0131r. \u00d6ncelikle t\u00fcketilen hemen her besinde do\u011fal olarak belli oranda ya\u011f bulundu\u011fundan s\u0131f\u0131r ya\u011f <\/strong>i\u00e7eren bir diyet uygulamak m\u00fcmk\u00fcn de\u011fildir. Bunun yan\u0131nda sa\u011fl\u0131kl\u0131 ya\u011flar <\/strong>insan v\u00fccudunun sa\u011fl\u0131kl\u0131 \u00e7al\u0131\u015fmas\u0131 i\u00e7in gerekli en \u00f6nemli bile\u015fenlerdendir ve her sa\u011fl\u0131kl\u0131 ve s\u00fcrd\u00fcr\u00fclebilir beslenme d\u00fczeninin ortalama g\u00fcnde %50 oran\u0131nda karbonhidrat, %20 oran\u0131nda protein ve %30 oran\u0131nda ya\u011f i\u00e7ermesi gerekir.<\/p>\n

Bir yemek ka\u015f\u0131\u011f\u0131 dolusu ya\u011f ortalama 12 gram a\u011f\u0131rl\u0131\u011f\u0131ndad\u0131r ve t\u00fcr\u00fc ne olursa olsun yakla\u015f\u0131k 120 kalori i\u00e7erir. Bu miktarda ya\u011f g\u00fcnl\u00fck ya\u011f ihtiyac\u0131n\u0131z\u0131n %25\u2019ini kar\u015f\u0131lar. Ancak bu durum her g\u00fcn 4 yemek ka\u015f\u0131\u011f\u0131 ya\u011f t\u00fcketebilece\u011finiz anlam\u0131na gelmez, \u00e7\u00fcnk\u00fc \u00f6nceden de belirtti\u011fimiz gibi her g\u0131dan\u0131n i\u00e7eri\u011finde ayr\u0131ca ya\u011f bulunmaktad\u0131r.<\/p>\n

Sa\u011fl\u0131kl\u0131 bi\u00e7imde, verece\u011finiz kilolar\u0131 birka\u00e7 ay sonra geri alma korkusu ya\u015famaks\u0131z\u0131n diyet yapmak <\/strong>istiyorsan\u0131z beslenmenizden m\u0131s\u0131r ya\u011f\u0131, ay\u00e7i\u00e7e\u011fi ya\u011f\u0131, susam ya\u011f\u0131 gibi sa\u011fl\u0131ks\u0131z ya\u011flar\u0131 \u00e7\u0131kar\u0131p bunlar\u0131n yerine, elbette t\u00fcketti\u011finiz miktara dikkat ederek, f\u0131nd\u0131k ya\u011f\u0131, avokado ya\u011f\u0131, zeytinya\u011f\u0131, Hindistan cevizi ya\u011f\u0131, bal\u0131k ya\u011f\u0131, organik tereya\u011f\u0131 <\/strong>gibi faydal\u0131 ya\u011flar <\/strong>t\u00fcketebilirsiniz.<\/p>\n

Sa\u011fl\u0131kl\u0131 g\u00fcnler dileriz.<\/p>","protected":false},"excerpt":{"rendered":"

G\u00fcn\u00fcm\u00fczde pek \u00e7ok diyetisyen sa\u011fl\u0131kl\u0131 bir diyetin g\u00fcnde 150 gram kadar et, tavuk veya bal\u0131k i\u00e7ermesi...<\/p>","protected":false},"author":3,"featured_media":34935,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[435,440],"tags":[],"class_list":["post-34931","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-beslenme-diyet","category-yeme-icme"],"_links":{"self":[{"href":"https:\/\/binkelam.com\/en\/wp-json\/wp\/v2\/posts\/34931","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/binkelam.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/binkelam.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/binkelam.com\/en\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/binkelam.com\/en\/wp-json\/wp\/v2\/comments?post=34931"}],"version-history":[{"count":0,"href":"https:\/\/binkelam.com\/en\/wp-json\/wp\/v2\/posts\/34931\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/binkelam.com\/en\/wp-json\/wp\/v2\/media\/34935"}],"wp:attachment":[{"href":"https:\/\/binkelam.com\/en\/wp-json\/wp\/v2\/media?parent=34931"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/binkelam.com\/en\/wp-json\/wp\/v2\/categories?post=34931"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/binkelam.com\/en\/wp-json\/wp\/v2\/tags?post=34931"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}