{"id":486681,"date":"2023-08-08T10:58:56","date_gmt":"2023-08-08T08:58:56","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=486681"},"modified":"2023-08-08T10:58:57","modified_gmt":"2023-08-08T08:58:57","slug":"przepis-fitness-pieczone-udka-z-kurczaka-z-ciecierzyca","status":"publish","type":"post","link":"https:\/\/gymbeam.pl\/blog\/przepis-fitness-pieczone-udka-z-kurczaka-z-ciecierzyca\/","title":{"rendered":"Przepis fitness: Pieczone udka z kurczaka z ciecierzyc\u0105"},"content":{"rendered":"\n<p>Czy szukasz przepis\u00f3w pe\u0142nych bia\u0142ka? Je\u015bli tak, to te pieczone udka z kurczaka b\u0119d\u0105 doskona\u0142ym wyborem. Po prostu w\u0142\u00f3\u017c wszystkie sk\u0142adniki do naczynia do pieczenia i pozw\u00f3l im zdzia\u0142a\u0107 cuda. Rezultat? Soczysty kurczak z chrupi\u0105c\u0105 sk\u00f3rk\u0105 podawany z doskona\u0142ym miksem warzyw i ciecierzyc\u0105 jako dodatkowy bonus. Kto m\u00f3g\u0142by by\u0107 w stanie oprze\u0107 si\u0119 tak kusz\u0105cemu posi\u0142kowi? <\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Sk\u0142adniki:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>300 g <a href=\"https:\/\/gymbeam.pl\/bio-ciecierzyca-gotowa-do-spozycia-vanavita.html\" class=\"ek-link\">ciecierzycy gotowej do spo\u017cycia<\/a><\/li>\n\n\n\n<li>200 g marchewki<\/li>\n\n\n\n<li>30 ml <a href=\"https:\/\/gymbeam.pl\/oliwa-w-sprayu-201-g-gymbeam.html\" class=\"ek-link\">oliwy z oliwek<\/a><\/li>\n\n\n\n<li>4 udka  kurczaka<\/li>\n\n\n\n<li>2 czerwone cebule<\/li>\n\n\n\n<li>1 z\u0105bek czosnku<\/li>\n\n\n\n<li>1 \u0142y\u017ceczka <a href=\"https:\/\/gymbeam.pl\/bio-papryka-slodka-mielona-sonnentor.html\" class=\"ek-link\">mielonej s\u0142odkiej papryki<\/a><\/li>\n\n\n\n<li>1 \u0142y\u017ceczka w\u0119dzonej papryki<\/li>\n\n\n\n<li>1 \u0142y\u017ceczka <a href=\"https:\/\/gymbeam.pl\/bio-kminek-mielony-sonnentor.html\" class=\"ek-link\">zmielonego kminku<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.pl\/bio-pieprz-czarny-mielony-sonnentor.html\" class=\"ek-link\">zmielony czarny pieprz <\/a>do smaku<\/li>\n\n\n\n<li>\u015bwie\u017ca pietruszka<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.pl\/rozowa-sol-himalajska-drobna-gymbeam.html\" class=\"ek-link\">s\u00f3l<\/a> do smaku<\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/Navrh-bez-nazvu-2023-07-12T213514.779.png\" alt=\"Pieczone udka z kurczaka z ciecierzyc\u0105 - sk\u0142adniki\" class=\"wp-image-482303\" title=\"Pieczone udka z kurczaka z ciecierzyc\u0105 - sk\u0142adniki\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/Navrh-bez-nazvu-2023-07-12T213514.779.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/Navrh-bez-nazvu-2023-07-12T213514.779-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"63664,56566,78073,74365,74371,74359,62785,53080,53113,62779\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Spos\u00f3b przygotowania:<\/h3>\n\n\n\n<p>Obierz i pokr\u00f3j <strong>cebul\u0119<\/strong> na p\u00f3\u0142ksi\u0119\u017cyce. <strong>Wyczy\u015b\u0107<\/strong> i pokr\u00f3j <strong>marchew<\/strong> na mniejsze kawa\u0142ki. Op\u0142ucz <strong><a href=\"https:\/\/gymbeam.pl\/bio-ciecierzyca-gotowa-do-spozycia-vanavita.html\" class=\"ek-link\">ciecierzyc\u0119<\/a>,<\/strong> ods\u0105cz i w\u0142\u00f3\u017c do naczynia do pieczenia razem z marchewk\u0105 i cebul\u0105. Do ma\u0142ej miski dodaj <strong><a href=\"https:\/\/gymbeam.pl\/oliwa-w-sprayu-201-g-gymbeam.html\" class=\"ek-link\">oliw\u0119 z oliwek<\/a> z czosnkiem przeci\u015bni\u0119tym przez prask\u0119, <a href=\"https:\/\/gymbeam.pl\/bio-papryka-slodka-mielona-sonnentor.html\" class=\"ek-link\">mielon\u0105 s\u0142odk\u0105 papryk\u0105<\/a>, w\u0119dzon\u0105 papryk\u0105, <a href=\"https:\/\/gymbeam.pl\/bio-kminek-mielony-sonnentor.html\" class=\"ek-link\">mielonym kminkiem<\/a> i <a href=\"https:\/\/gymbeam.pl\/rozowa-sol-himalajska-drobna-gymbeam.html\" class=\"ek-link\">sol\u0105<\/a> do smaku.<\/strong> Wymieszaj dok\u0142adnie. Po\u0142\u0105cz \u2154 tej mieszanki z oliw\u0105 z warzywami w naczyniu do pieczenia. Nast\u0119pnie we\u017a przygotowane <strong>udka z kurczaka<\/strong> i <strong>dopraw je sol\u0105 i <a href=\"https:\/\/gymbeam.pl\/bio-pieprz-czarny-mielony-sonnentor.html\" class=\"ek-link\">czarnym pieprzem<\/a> zgodnie z twoimi upodobaniami.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na koniec pokryj kurczaka pozosta\u0142\u0105 \u2153 mieszanki z oliw\u0105 i po\u0142\u00f3\u017c na przygotowanych warzywach. Je\u015bli jest taka konieczno\u015b\u0107, dodaj troch\u0119 wody do naczynia. Przykryj pokrywk\u0105 (je\u015bli j\u0105 masz) lub u\u017cyj folii aluminiowej. W\u0142\u00f3\u017c do <strong>piekarnika nagrzanego wcze\u015bniej do 200 \u00b0C (392 \u00b0F)\r\ni piecz przez 40 minut.<\/strong> W tym czasie mo\u017cesz sprawdzi\u0107 kurczaka, przewr\u00f3ci\u0107 go czy doda\u0107 wody, je\u015bli to konieczne. Nast\u0119pnie zdejmij pokrywk\u0119 z naczynia, przewr\u00f3\u0107 kurczaka sk\u00f3r\u0105 do g\u00f3ry i piecz go jeszcze przez dodatkowe <strong>20\u201330 minut,<\/strong> aby sk\u00f3rka sta\u0142a si\u0119 chrupi\u0105ca. Podawaj danie udekorowane <strong>\u015bwie\u017c\u0105 pietruszk\u0105.<\/strong> T\u0142uczone ziemniaki b\u0119d\u0105 doskona\u0142ym dodatkiem do tego pieczonego kurczaka z ciecierzyc\u0105.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/07\/Navrh-bez-nazvu-2023-07-12T213550.844.png\" alt=\"Pieczone udka z kurczaka z ciecierzyc\u0105\" class=\"wp-image-482326\" title=\"Pieczone udka z kurczaka z ciecierzyc\u0105\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/Navrh-bez-nazvu-2023-07-12T213550.844.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/Navrh-bez-nazvu-2023-07-12T213550.844-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">                              Warto\u015bci od\u017cywcze<\/th><th class=\"has-text-align-center\" data-align=\"center\">                    1 porcja (w sumie 4 porcje)<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Warto\u015b\u0107 energetyczna<\/td><td class=\"has-text-align-center\" data-align=\"center\">472 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bia\u0142ko<\/td><td class=\"has-text-align-center\" data-align=\"center\">32 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">W\u0119glowodany<\/td><td class=\"has-text-align-center\" data-align=\"center\">24 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">T\u0142uszcz<\/td><td class=\"has-text-align-center\" data-align=\"center\">26 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">B\u0142onnik<\/td><td class=\"has-text-align-center\" data-align=\"center\">7 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Ten kurczak jest idealny tak\u017ce jako potreningowy posi\u0142ek. Zjesz go na obiad czy na kolacj\u0119?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nie wahaj si\u0119 podzieli\u0107 z nami <strong>swoim dzie\u0142em<\/strong> w mediach spo\u0142eczno\u015bciowych przy u\u017cyciu hashtagu <strong>#gymbeampl.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/legumes\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tLegumes\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/oils\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tOils\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Jak przygotowa\u0107 przepyszne udka z kurczaka? Spr\u00f3buj je upiec z warzywami i ciecierzyc\u0105! Ten rarytas jest pe\u0142en bia\u0142ka, przez co jest doskona\u0142ym potreningowym posi\u0142kiem. <\/p>\n","protected":false},"author":16,"featured_media":482474,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[8504,128],"tags":[6469,6781,8172,9181],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-486681","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-dania-glowne","8":"category-fitness-przepisy","9":"tag-groch-wloski","10":"tag-kurczak","11":"tag-marchewka","12":"tag-przepisy-wysokobialkowe","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Przepis fitness: Pieczone udka z kurczaka z ciecierzyc\u0105 - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Pieczone udka z kurczaka s\u0105 niesamowicie soczyste i maj\u0105 przepyszn\u0105, chrupi\u0105c\u0105 sk\u00f3rk\u0119. 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