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
Poitrines de poulet
2 unit
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
Ail
3 g
Huile
2 tsp
Sel
0.063 tsp
Poivre
0.125 tsp
Before starting, preheat the oven to 425˚F. Wash and dry all produce. Bring broth concentrate, half the garlic salt and 1 1/4 cups water (dbl for 4 ppl) to a boil in a covered medium pot. 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.
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 pot from heat. Set aside, still covered.
While rice cooks, pat chicken 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 chicken. Sear until golden-brown, 1-2 min per side. Remove pan from heat, then transfer chicken to a baking sheet. Roast in the middle of the oven until cooked through, 10-12 min. (NOTE: Don't overcrowd the pan! Sear chicken in batches, if needed, using 1/2 tsp oil for each batch!)
While chicken 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 and cook, stirring often, until fragrant, 30 sec.
While veggies stir-fry, heat a small pot over medium. When hot, add 1 tsp oil, then half the green onions. Cook, stirring often, until tender, 1 min. Add hoisin sauce, chili garlic sauce and 2 tbsp water (dbl for 4 ppl). Cook, stirring often, until warmed through, 1-2 min. Cover and set aside, off heat.
Fluff rice with a fork, then stir in remaining green onions. Thinly slice chicken. Divide rice between plates, then top with veggies and chicken. Spoon sauce over chicken.
640
kcal
Calories
11
g
Fat
2
g
Saturated Fat
85
g
Carbohydrate
16
g
Sugar
4
g
Dietary Fiber
48
g
Protein
125
mg
Cholesterol
1390
mg
Sodium
avec riz savoureux et légumes sautés
avec riz savoureux et légumes sautés
avec riz savoureux et légumes sautés
avec noix de cajou et riz pilaf façon indienne