avec riz savoureux et légumes sautés
Voici une combinaison classique d’Asie du Sud-Est pleine de saveurs, mais étonnamment légère! Versez la sauce épicée sur chaque bouchée. « Faible en calories » est fondé sur un calcul de la quantité de kilocalories par portion.
Allergens
Utensils
Tags
Portions de poitrine de dinde
340 g
Riz au jasmin
0.75 cup
Bok choy de Shanghai
226 g
Carotte
170 g
Sel d'ail
1 tsp
Oignons verts
2 unit
Gingembre
15 g
Sauce aux piments et à l’ail
1 tbsp
Sauce hoisin
0.25 cup
Concentré de bouillon de poulet
1 unit
Huile
2 tsp
Sel
0.063 tsp
Poivre
0.125 tsp
Before starting, preheat the oven to 425˚F. Wash and dry all produce. Add broth concentrate, half the garlic salt and 1 cup water (dbl for 4 ppl) to a medium pot. Cover and bring to a boil over high heat. Meanwhile, using a strainer, rinse rice until water runs clear. Add rice to the boiling broth, then 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, thinly slice green onions. Peel, then halve carrot lengthwise, then cut into 1/4-inch half-moons. Cut bok choy into 1-inch pieces. (TIP: Rinse bok choy leaves to wash away any hidden dirt!) Peel, then mince or grate garlic. Peel, then mince or grate 1 tbsp ginger (dbl for 4 ppl).
Heat a large non-stick pan over medium-high heat. While the pan heats, pat turkey dry with paper towels. Season with remaining garlic salt and pepper. When hot, add 1/2 tsp oil, then turkey. (NOTE: Don't overcrowd the pan. Sear turkey in batches if needed, using 1/2 tsp oil per batch.) Sear until golden-brown, 1-2 min per side. Remove the pan from heat, then transfer turkey to an unlined baking sheet. Roast in the middle of the oven until cooked through, 12-14 min.**
Meanwhile, heat the same pan over medium-high. When hot, add 1/2 tsp oil (dbl for 4 ppl), then carrots. Cook, stirring occasionally, until carrots start to soften, 3-4 min. Add bok choy. Season with salt and pepper. Cook, stirring occasionally, until veggies are tender-crisp, 1-2 min. Remove the pan from heat, then cover to keep warm.
Reheat the same pan over medium. When hot, add 1 tsp oil (dbl for 4 ppl), then ginger. Cook, stirring often, until fragrant, 1 min. Add hoisin sauce, 2 tbsp water (dbl for 4 ppl) and chili garlic sauce. Cook, stirring often, until warmed through, 1-2 min. Remove the pot from heat. Cover and set aside.
Fluff rice with a fork, then stir in half the green onions. Thinly slice turkey. Divide rice between plates, then top with veggies and turkey. Spoon ginger sauce over turkey. Sprinkle remaining green onions over top.
640
kcal
Calories
9
g
Fat
2
g
Saturated Fat
90
g
Carbohydrate
18
g
Sugar
5
g
Dietary Fiber
48
g
Protein
99
mg
Cholesterol
1430
mg
Sodium
avec riz savoureux et légumes sautés
avec riz savoureux et légumes sautés
avec riz savoureux et légumes sautés