avec riz savoureux et légumes sautés
Voici une combinaison classique inspirée d’Asie du Sud-Est pleine de saveurs, mais étonnamment légère : volaille tendre, riz savoureux et sauce épicée! Versez la sauce épicée sur chaque bouchée. « Faible en calories » (650 kcal ou moins) est fondé sur un calcul de la quantité de kilocalories par portion.
Allergens
Utensils
Tags
Dinde hachée
250 g
Riz au jasmin
0.75 cup
Pois sucrés
113 g
Carotte
1 unit
Sel d'ail
1 tsp
Oignons verts
1 unit
Gingembre
30 g
Sauce aux piments et à l’ail
1 tbsp
Sauce hoisin
4 tbsp
Concentré de bouillon de miso
1 unit
Sauce soja
0.5 tbsp
Huile
1 tsp
Poivre
0.125 tsp
Sel
0.063 tsp
- Add miso broth concentrate, half the garlic salt and 1 cup (2 cups) water 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, 14-16 min.
- Remove from heat. Set aside, still covered.
- Meanwhile, thinly slice green onions.
- Peel, then halve carrot lengthwise, then cut into 1/4-inch half-moons.
- Trim snap peas.
- Peel, then mince or grate 1 tbsp (2 tbsp) ginger.
- Meanwhile, heat a large non-stick pan over medium-high heat.
- When hot, add 1/2 tsp (1 tsp) oil, then carrots and 2 tbsp (4 tbsp) water.
- Cook, stirring occasionally, until carrots start to soften and water is absorbed, 3-4 min.
- Add snap peas and season with salt and pepper.
- Cook, stirring occasionally, until veggies are tender-crisp, 2-3 min.
- Remove from heat. Transfer veggies to a plate, then cover to keep warm.
- Reheat the same pan over medium-high.
- When hot, add 1/2 tsp (1 tsp) oil, then turkey. Season with remaining garlic salt and pepper.
- Cook, breaking up turkey into smaller pieces, until no pink remains, 4-5 min.**
- Add ginger to the pan with turkey. Cook, stirring often, until fragrant, 1 min.
- Add 1/4 cup (1/2 cup) water, hoisin sauce, chili-garlic sauce and soy sauce.
- Cook, stirring often, until warmed through, 1-2 min.
- Fluff rice with a fork, then stir in half the green onions.
- Divide rice between plates, then top with stir-fried veggies and turkey.
- Spoon any remaining sauce from the pan over turkey.
- Sprinkle remaining green onions over top.
630
kcal
Calories
13
g
Fat
3
g
Saturated Fat
98
g
Carbohydrate
18
g
Sugar
5
g
Dietary Fiber
32
g
Protein
110
mg
Cholesterol
1670
mg
Sodium
0.1
g
Trans Fat
900
mg
Potassium
150
mg
Calcium
5
mg
Iron
avec riz savoureux et légumes sautés
avec riz savoureux et légumes sautés
avec riz savoureux et légumes sautés
