avec pilaf aux amandes
Un repas sain et délicieux à déguster sans culpabilité! Réchauffez-vous de l’intérieur avec ce délicieux mélange de dinde et de légumes aux épices nord-africaines sur un lit de riz pilaf assaisonné et rehaussé d’amandes grillées et croquantes! « Faible en calories » est fondé sur un calcul de la quantité de kilocalories par portion.
Allergens
Utensils
Tags
Dinde hachée
250 g
Mélange d'épices harissa
1 tbsp
Poivron
160 g
Courgette
200 g
Base de sauce tomate
2 tbsp
Riz basmati
0.75 cup
Concentré de bouillon de poulet
1 unit
Amandes, tranchées
14 g
Persil
7 g
Sel d'ail
1 tsp
Huile
0.5 tbsp
Beurre non salé
1 tbsp
Sel
0.125 tsp
Poivre
0.125 tsp
Before starting, wash and dry all produce. Add rice, broth concentrate, half the garlic salt and 1 1/4 cups water (dbl for 4 ppl) to a medium pot. Cover and bring to a boil over high heat. Once boiling, reduce heat to low. Cover and cook until rice is tender and liquid is absorbed, 12-14 min. Remove the pot from heat. Set aside, still covered.
Meanwhile, heat a large non-stick pan over medium heat. While the pan heats, core then cut pepper into 1/2-inch pieces.Halve zucchini lengthwise, then cut into 1/4-inch half-moonsWhen hot, add almonds to the dry pan. Toast, stirring often, until golden-brown, 4-5 min. (TIP: Keep your eye on almonds so they don't burn!) Transfer to a plate.
Return the same pan to medium-high.When hot, add 1/2 tbsp oil (dbl for 4 ppl), then peppers and zucchini. Cook, stirring occasionally, until tender-crisp, 3-4 min. Season with salt and pepper.Transfer veggies to another plate.
Return the same pan to medium-high. Add 1/2 tbsp butter (dbl for 4 ppl), then turkey. Cook, breaking up turkey into smaller pieces, until no pink remains, 4-5 min.** Add tomato sauce base, Harissa Spice Blend and remaining garlic salt. Season with pepper. Cook, stirring often, until fragrant, 30 sec.Add veggies and 3/4 cup water (1 1/4 cups for 4 ppl). Cook, stirring often, until sauce reduces slightly, 2-3 min. Season with salt and pepper, to taste.
Meanwhile, roughly chop parsley.Add almonds, half the parsley and 1/2 tbsp butter (dbl for 4 ppl) to rice. Fluff with a fork to combine until butter melts.
Divide pilaf between plates. Top with turkey and veggies. Sprinkle remaining parsley over top.
650
kcal
Calories
24
g
Fat
7
g
Saturated Fat
75
g
Carbohydrate
8
g
Sugar
6
g
Dietary Fiber
35
g
Protein
125
mg
Cholesterol
1320
mg
Sodium
avec sauce au chipotle et feta