avec tomates éclatées, poulet, olives et feta
Ce soir, les légumes sont à l’honneur dans ce plat de pâtes d’inspiration méditerranéenne! Débordant de falafels cuits au four, de tomates rôties, d’olives salées, de feta et de carottes à l’ail, ce plat est un véritable festin de saveurs. Ingrédients : Poitrine de poulet • Petites tomates • Falafel (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) (soya, blé) • Couscous marocain (semoule de blé dur) (blé) • Radis • Mayo épicée (huile végétale, piments forts, jaune d'oeuf congelé, sucres (sucre, glucose), eau, vinaigre, sel, ail, jus de citron concentré, moutarde, gomme de xanthane, acide acétique, acide citrique, caramel, benzoate de sodium, sorbate de potassium, EDTA de calcium disodique) (œuf, moutarde) • Carottes • Citron • Olives mélangées (olives vertes dénoyautées, olives kalamata dénoyautées, eau, sel, acide lactique, sorbate de potassium, vinaigre, chlorure de calcium) • Feta (lait pasteurisé, lait partiellement écrémé, eau, sel, lipase, culture bactérienne, enzyme microbienne, cellulose, natamycine, chlorure de calcium) (lait) • Persil • Ail.
Allergens
Utensils
Tags
Falafel
150 g
Couscous
0.5 cup
Olives mélangées
30 g
Petites tomates
227 g
Gousses d'ail
1 unit
Feta, émietté
0.25 cup
Carotte, en juliennes
56 g
Citron
0.5 unit
Persil
7 g
Spicy Mayo
4 tbsp
Radis
3 unit
Poitrines de poulet
2 unit
Sucre
0.5 tsp
Beurre
2 tbsp
Huile
4.5 tbsp
Poivre
0.125 tsp
Sel
0.25 tsp
- Before starting, preheat the oven to 450°F.
- Wash and dry all produce.
- On an unlined baking sheet, toss falafel with 1 1/2 tbsp (3 tbsp) oil.
- Roast in the middle of the oven for 8-10 min, flipping halfway through, until golden.
- Pat chicken dry with paper towels. Season with salt and pepper. Arrange on an unlined baking sheet. Drizzle 1 tbsp (2 tbsp) oil over top. Roast in the bottom of the oven for 18-22 min, until golden brown and cooked through. **
- Slice radishes into 1/4-inch rounds.
- Roughly chop parsley.
- Peel, then mince or grate garlic.
- Drain, then roughly chop olives.
- Zest, then juice half the lemon (whole lemon for 4 servings). Cut any remaining lemon into wedges.
- Meanwhile, in a large bowl, whisk together garlic, 2 tbsp (4 tbsp) oil, 1/2 tbsp (1 tbsp) lemon juice and 1/2 tsp (1 tsp) sugar.
- Add carrots, radishes and half the parsley.
- Season with salt and pepper, then toss to coat.
- To a small pot, add 2/3 cup (1 1/3 cups) water and 1/8 tsp (1/4 tsp) salt.
- Cover and bring to a boil over high.
- Once boiling, remove from heat, then add couscous. Stir to combine.
- Cover and let stand for 5 min.
- When couscous is tender, fluff with a fork.
- Heat a large non-stick pan over medium-high.
- When hot, add tomatoes and 1 tbsp (2 tbsp) oil. Season with salt and pepper.
- Cook for 3-4 min, stirring often, until tomatoes blister and soften. Set aside.
- To the pot with couscous, add tomatoes, olives, 1/4 tsp (1/2 tsp) lemon zest, 2 tbsp (4 tbsp) butter and half the feta. Toss to combine.
- Divide couscous between bowls.
- Thinly slice chicken.
- Top with falafel and chicken, then marinated veggies.
- Sprinkle remaining parsley and remaining feta over top.
- Drizzle spicy mayo over top.
- Squeeze a lemon wedge over top, if you like.
If you've opted to add chicken breasts, pat dry with paper towels. Season with salt and pepper. Arrange on an unlined baking sheet. Drizzle 1 tbsp (2 tbsp) oil over top. Roast in the bottom of the oven for 18-22 min, until golden brown and cooked through.**
Garnir les bols de poulet.
1240
kcal
Calories
84
g
Fat
19
g
Saturated Fat
67
g
Carbohydrate
8
g
Sugar
8
g
Dietary Fiber
55
g
Protein
190
mg
Cholesterol
1360
mg
Sodium
1
g
Trans Fat
1300
mg
Potassium
175
mg
Calcium
3.5
mg
Iron
avec tomates éclatées, olives et feta
