avec couscous aux légumes rôtis
Qui a dit que la dinde manque de saveurs? Nous vous prouverons le contraire avec ce plat composé de légumes rôtis dans un couscous moelleux et d’une délicieuse crème fraîche au citron et au persil. Manger santé n’aura jamais été aussi facile! « Faible en calories » est fondé sur un calcul de la quantité de kilocalories par portion. Ingrédients : Poitrine de dinde • Courgette • Poivron • Oignon rouge • Couscous marocain (semoule de blé dur) (blé) • Crème sure (substances laitières, substances laitières modifiées, amidon de maïs modifié, phosphate de sodium, citrate de sodium, carraghénane, gomme de caroube, gomme guar, enzyme microbienne, culture bactérienne, alginate de propylène glycol, gomme de xanthane) (lait) • Citron • Mélange d’épices marocain (épices, sel, sucre, poudre de paprika, poudre d'ail, poudre d'oignon, huile de canola, oléorésine de paprika, dioxyde de silicium) • Persil • Ail • Sel d'ail (sel, poudre d'ail, dioxyde de silicium).
Allergens
Utensils
Tags
Portions de poitrine de dinde
340 g
Couscous
0.5 cup
Mélange d’épices marocain
8 g
Courgette
1 unit(s)
Poivron
1 unit(s)
Oignon rouge
1 unit(s)
Gousses d'ail
2 unit(s)
Persil
7 g
Citron
1 unit(s)
Sel d'ail
4 g
Crème sure
86 mL
Poivre
0.125 tsp
Beurre
0.5 tbsp
Sel
0.125 tsp
Huile
2 tbsp
- Before starting, preheat the oven to 475°F. Wash and dry all produce.
- Core, then cut pepper into 1/4-inch pieces.
- Cut zucchini in half lengthwise, then into 1/4-inch half-moons.
- Peel, then cut half the onion into 1/8-inch slices (use whole onion for 4 servings).
- Peel, then mince or grate garlic.
- To a parchment-lined baking sheet, add peppers, zucchini, onions, garlic and 1 tbsp (2 tbsp) oil. Season with half the garlic salt and pepper, then toss to combine. Set aside.
- Pat turkey dry with paper towels.
- Season with Moroccan Spice Blend, salt and pepper.
- Heat a large non-stick pan over medium-high heat.
- When hot, add 1 tbsp (2 tbsp) oil, then turkey. Sear for 1-2 min per side, until golden. Transfer turkey to the baking sheet with veggies.
- Roast in the bottom of the oven for 6-9 min, until veggies are tender-crisp and turkey is cooked through.**
- Transfer turkey to a clean cutting board to rest, 2-3 min.
- Meanwhile, to a medium pot, add remaining garlic salt, 2/3 cup (1 1/3 cups) water and 1/2 tbsp (1 tbsp) butter.
- Bring to a boil over high.
- Once boiling, stir in couscous. Remove the pot from heat, then cover and set couscous aside for 5 min to rehydrate.
- Meanwhile, finely chop parsley.
- Zest, then juice half the lemon. Cut remaining lemon into wedges.
- To a medium bowl, add sour cream, parsley, lemon zest, 1/2 tbsp (1 tbsp) lemon juice and 1 tbsp (2 tbsp) water. Season with salt and pepper. Stir combine.
- Thinly slice turkey.
- Stir roasted veggies into couscous.
- Divide couscous between plates, then top with turkey.
- Drizzle lemon-parsley cream over top.
- Squeeze a lemon wedge over top.
650
kcal
Calories
26
g
Fat
8
g
Saturated Fat
55
g
Carbohydrate
12
g
Sugar
7
g
Dietary Fiber
51
g
Protein
125
mg
Cholesterol
1030
mg
Sodium
0.4
g
Trans Fat
1350
mg
Potassium
125
mg
Calcium
3
mg
Iron
