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 » 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
15 g
Sauce aux piments et à l’ail
1 tbsp
Sauce hoisin
0.25 cup
Concentré de bouillon de miso
1 unit
Huile
2 tsp
Sel
0.063 tsp
Poivre
0.125 tsp
Sauce soja
0.5 tbsp
Before starting, wash and dry all produce. 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.
620
kcal
Calories
13
g
Fat
3
g
Saturated Fat
97
g
Carbohydrate
18
g
Sugar
4
g
Dietary Fiber
32
g
Protein
110
mg
Cholesterol
1560
mg
Sodium
0.1
g
Trans Fat
850
mg
Potassium
150
mg
Calcium
5.5
mg
Iron
avec riz savoureux et légumes sautés
avec riz savoureux et légumes sautés
avec riz savoureux et légumes sautés
avec feta et amandes grillées