Bols de dinde aux épices à la marocaine

Très riche en fibres

Riche en protéines

< 650 calories

avec couscous aux légumes rôtis

10 min

Difficulté: 2/3

Marocaine

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.

Allergens

Triticale

Soya

Moutarde

Blé

Lait

Sulfites

Peut contenir des traces d’allergènes

Arachides

Sésame

Noix

Gluten

Tags

30-min-or-less

Très riche en fibres

Riche en protéines

Dinner-bowls

Taste-of-middle-east

< 650 calories

Préparation rapide

Recettes équilibrées

High-protein-picks

Ingrédients

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

0.5 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

Sel

0.125 tsp

Huile

2 tbsp

Preparation

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 pepper and half the garlic salt, 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.
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 and 2/3 cup (1 1/3 cups) water.
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.