avec vinaigrette au houmous
Ingrédients: Poitrines de poulet • Poivron • Falafel (soya, blé) (pois chiches, eau, huile de canola/tournesol, farine de pois chiches, chapelure (farine enrichie, dextrose, sel, levure, huile de soya), flocons de pommes de terre (pommes de terre, mono et diglycérides, pyrophosphate acide de sodium, acide citrique), poudre à pâte, sel, oignon, ail, poudre d'oignon, herbes, piments serrano, dextrose, dextrine, racine de chicorée, cellulose en poudre, épices, bicarbonate de soude) • Mélange printanier (laitue multi-feuilles lolla rosa, laitue feuille de chêne rouge, laitue multi-feuilles rouge, laitue de chêne verte, laitue bally hoo tango) • Boulgour (blé) (semoule de blé dur) • Tomate Roma • Houmous (sésame) (pois chiches (pois chiches, eau, sel), huile de soya, tahini (sésame), eau, sel, jus de citron concentré, sucre, fécule de maïs modifiée, ail, huile d'olive, huile de canola, huile de tournesol, poudre d'ail, épices, arôme naturel, gomme xanthane, acide citrique, acide phosphorique, bisulfate de sodium, sorbate de potassium, benzoate de sodium, EDTA de calcium disodique) • Mayonnaise à base de plantes (moutarde) (huile de canola et/ou de soya, eau, sucre, amidon de maïs modifié, sel, vinaigre blanc, farine de moutarde, jus de citron concentré, gomme de cellulose, gomme de xanthane, acide citrique, EDTA de calcium de disodium, extrait de curcuma) • Sauce piquante (piments de cayenne vieillis, vinaigre blanc, eau, sel, épices, poudre d'ail, gomme xanthane, acide acétique) • Vinaigre de vin rouge • Concentré de bouillon de légumes (concentrés de jus de légumes (tomate, champignon, oignon, carotte, céleri), sucres (sucre, maltodextrine), sel, extrait de levure) • Persil • Ail.
Allergens
Tags
Falafel
150 g
Boulgour
0.5 cup
Poivron
1 unit(s)
Mélange printanier
113 g
Tomato
1 unit(s)
Hummus
4 tbsp
Persil
7 g
Gousses d'ail
1 unit(s)
Mayo à base de plantes
4 tbsp
Sauce piquante
2 tbsp
Vinaigre de vin rouge
1 tbsp
Concentré de bouillon de légumes
1 unit(s)
Poitrines de poulet
2 unit(s)
Sucre
0.25 tsp
Poivre
0.125 tsp
Sel
0.625 tsp
Huile
2.5 tbsp
- Before starting, wash and dry all produce.
- Heat a medium pot over medium-high.
- While the pot heats, peel, then mince or grate garlic.
- When the pot is hot, add 1 tbsp (2 tbsp) oil and garlic. Cook for 30 sec, stirring often, until fragrant.
- Stir in bulgur, broth concentrate, 1/8 tsp (1/2 tsp) salt and 3/4 cup (1 1/2 cups) water. Cover and bring to a boil.
- Once boiling, add bulgur. Cover, remove from heat and let stand for 15-16 min, until bulgur is tender and liquid is absorbed.
- When done, set bulgur aside in the fridge to cool.
- Meanwhile, pat chicken dry with paper towels. Season with salt and pepper. Heat a large non-stick pan over medium.
- When hot, add 1 tbsp (2 tbsp) oil, then chicken. Pan-fry on one side for 6-7 min, until golden. Flip, then cover and continue cooking for 6-7 min, until cooked through.** Transfer chicken to a plate.
- While the chicken cooks, core, then cut pepper into 1/4-inch pieces.
- Cut tomatoes into 1/4-inch pieces.
- Roughly chop parsley.
- Meanwhile, in the same pan (from step 2), heat 1 tbsp (2 tbsp) oil over medium-high.
- When hot, add falafel. (NOTE: Don't crowd the pan. Cook in batches for 4 servings if needed, using 1 tbsp oil per batch.) Pan-fry for 4-5 min, flipping once gently, until golden.
- Meanwhile, to a small bowl, add hummus, mayo, half the parsley, 2 tbsp (4 tbsp) warm water and 1 1/2 tsp (3 tsp) hot sauce. (TIP: Add more hot sauce if you like spicy food or use remaining hot sauce for a future creation.)
- Season with salt and pepper, then stir to combine.
- To a large bowl, add vinegar, 1/4 tsp (1/2 tsp) sugar and 1/2 tbsp (1 tbsp) oil. Season with salt and pepper, then whisk to combine.
- Fluff bulgur with a fork.
- To the bowl with dressing, add spring mix, peppers, tomatoes, remaining parsley and cooled bulgur, then toss to combine.
- Slice chicken.
- Divide tabbouleh salad between bowls. Top with chicken and falafel.
- Drizzle hummus dressing over top.
If you've opted to add chicken, pat dry with paper towels. Season with salt and pepper. Heat a large non-stick pan over medium. When hot, add 1 tbsp (2 tbsp) oil, then chicken. Pan-fry on one side for 6-7 min, until golden. Flip, then cover and continue cooking for 6-7 min, until cooked through.** Transfer chicken to a plate. Use the same pan to cook falafel.
Slice chicken. Top bowls with chicken.
1040
kcal
Calories
56
g
Fat
7
g
Saturated Fat
78
g
Carbohydrate
8
g
Sugar
13
g
Dietary Fiber
56
g
Protein
125
mg
Cholesterol
2000
mg
Sodium
0
g
Trans Fat
1500
mg
Potassium
150
mg
Calcium
5.5
mg
Iron
avec couscous aux amandes et sauce à l’ail