avec riz aux haricots rouges et légumes
Ingrédients : Haricots rouge (haricots rouges, eau, sel, chlorure de calcium, acide ascorbique, EDTA disodique) • Poitrines de poulet • Poivron • Riz basmati • Tomate Roma • Lime • Sauce jerk (eau, piments jalapeno verts, vinaigre blanc, ail, épices, sel, huile de soya, jus de citron, amidon de maïs modifié, gomme xanthane, colorant naturel, acide citrique, sorbate de potassium) • Miel • Bouillon de légumes en poudre (soya, sulfites) (sel, sucres (dextrose, extrait sec de sirop de maïs, sucre), légumes déshydratés (sulfite) (carotte, pomme de terre, oignon, poireau, poivrons rouges et verts, chou, céleri, tomate, ail), protéines végétales hydrolysées (maïs, soja) , fécule de pomme de terre, huile de palme, amidon de maïs, extrait de levure, huile de canola, extraits d'épices, herbe, extrait de curcuma, arôme naturel) • Mélange d'épices des caraïbes (épices et herbes, sucres (sucre, cassonade, maltodextrine), sel, poudre d'oignon, poudre d'ail, huile de canola, dioxyde de silicium, acide citrique, oléorésine de paprika) • Ail • Oignon vert.
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Tags
Poitrines de poulet
2 unit(s)
Riz basmati
0.75 cup
Haricots rouges
0.5 unit(s)
Miel
1 unit(s)
Sauce jerk
2 tbsp
Poivron
1 unit(s)
Tomato
1 unit(s)
Lime
1 unit(s)
Oignons verts
1 unit(s)
Gousses d'ail
1 unit(s)
Bouillon de légumes en poudre
7.5 g
Mélange d'épices des Caraïbes
6 g
Huile
1.5 tbsp
Sel
0.25 tsp
Poivre
0.125 tsp
- Before starting, preheat the oven to 450°F. Wash and dry all produce.
- Over a measuring cup, using a strainer, drain beans, reserving the liquid. Rinse beans.
- To the same cup, add water until there is 1 1/4 cups (2 1/2 cups) of liquid.
- To a medium pot, add stock powder, bean liquid mixture, half the Caribbean Spice Blend and 1/8 tsp (1/4 tsp) salt. (NOTE: Use a large pot for 4 servings.) Cover and bring to a boil over high.
- Using a strainer, rinse rice until water runs clear.
- To the boiling water, stir in rice and half the beans (use all for 4 servings), then reduce heat to low. Cover and cook for 13-15 min, until rice is tender and water is absorbed.
- Remove from heat. Set aside, still covered.
- Meanwhile, pat chicken dry with paper towels. Season with salt and pepper.
- In a large non-stick pan, heat 1/2 tbsp (1 tbsp) oil over medium-high.
- While the pan heats, in a small bowl, combine jerk sauce, half the honey and remaining Caribbean Spice Blend.
- When the pan is hot, add chicken. (NOTE: Don't crowd the pan; cook chicken in 2 batches if needed.) Cook 1-2 min per side, until golden.
- Remove from heat. (NOTE: Chicken will finish cooking in step 4.)
- Transfer chicken to a parchment-lined baking sheet.
- Using a silicone brush, brush honey-jerk mixture over chicken.
- Roast in the middle of the oven for 10-12 min, until cooked through.**
- Meanwhile, core, then cut pepper into 1/2-inch pieces.
- Cut tomato into 1/4-inch pieces.
- Thinly slice green onion.
- Zest, then juice half the lime. Cut remaining into wedges.
- Peel, then mince or grate garlic.
- Reheat the same pan (from step 3) over medium-high.
- When hot, add 1/2 tbsp (1 tbsp) oil, then peppers and garlic. Cook for 3-4 min, stirring often, until tender. Season with salt and pepper.
- In a large bowl, whisk together remaining honey, lime juice and 1/2 tbsp (1 tbsp) oil. Season with salt and pepper.
- To the bowl with dressing, add tomatoes and half the green onions, then toss to coat. (NOTE: These are your marinated tomatoes.)
- Fluff rice with a fork, then stir in lime zest and remaining green onions.
- Thinly slice chicken.
- Divide kidney bean rice between plates. Top with pepper mixture, chicken and marinated tomatoes.
- Squeeze a lime wedge over top.
770
kcal
Calories
17
g
Fat
3
g
Saturated Fat
103
g
Carbohydrate
13
g
Sugar
11
g
Dietary Fiber
55
g
Protein
125
mg
Cholesterol
1610
mg
Sodium
0
g
Trans Fat
1350
mg
Potassium
150
mg
Calcium
6
mg
Iron
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