avec riz savoureux et légumes sautés
Voici une combinaison classique d’Asie du Sud-Est pleine de saveurs, mais étonnamment légère : volaille tendre pochée, riz savoureux et sauce épicée (n’hésitez pas à la verser 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
Pois sucrés
113 g
Sel d'ail
1 tsp
Oignons verts
2 unit
Sauce aux piments et à l’ail
1 tbsp
Sauce hoisin
0.25 cup
Concentré de bouillon de poulet
1 unit
Gousses d'ail
1 unit
Huile
2 tsp
Sel
0.063 tsp
Poivre
0.125 tsp
Gingembre
30 g
Before starting, preheat the oven to 425˚F. Wash and dry all produce. Add 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. While broth comes to a boil, thinly slice green onions. Trim, then halve snap peas. Cut bok choy into 1-inch pieces. Peel, then mince or grate garlic. Peel, then mince or grate 1 tbsp ginger (dbl for 4 ppl).
Once broth is boiling, add rice, 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.
While rice cooks, pat turkey dry with paper towels. Season with remaining garlic salt and pepper. Heat a large non-stick pan over medium-high heat. When hot, add 1/2 tsp oil (dbl for 4 ppl), then turkey. Sear until golden-brown, 1-2 min per side. (NOTE: Don't overcrowd the pan! Sear turkey in batches, if needed, using 1/2 tsp oil for each batch!) Remove the pan from heat, then transfer turkey to an unlined baking sheet. Roast in the middle of the oven until cooked through, 10-12 min.**
While turkey roasts, heat the same pan over medium-high. When hot, add 1/2 tsp oil (dbl for 4 ppl), then bok choy and snap peas. Season with salt and pepper. Cook, stirring occasionally, until tender-crisp, 2-3 min. Add garlic. Cook, stirring often, until fragrant, 30 sec.
While veggies stir-fry, heat a small pot over medium heat. 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
1.5
g
Saturated Fat
88
g
Carbohydrate
16
g
Sugar
5
g
Dietary Fiber
50
g
Protein
100
mg
Cholesterol
1190
mg
Sodium
avec riz savoureux et légumes sautés
avec riz savoureux et légumes sautés
avec riz savoureux et légumes sautés
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