avec poivrons et pilaf de riz basmati
Le pesto au citron et au basilic sert de garniture fraîche et acidulée pour le poulet tendre. Le savoureux riz pilaf à base de riz basmati et le feta salé rendent le repas encore plus délicieux! Ingrédients : Filets de poitrine de poulet • Poivron • Riz basmati • Oignon jaune • Citron • Pesto au basilic (lait) (basilic (basilic, huile de tournesol, sel, acide ascorbique), eau, huile de soya, huile de canola et huile d'olive extra vierge, flocons de pommes de terre, persil, graines de tournesol, ail, parmesan (lait, culture bactérienne, sel, lipase, chlorure de calcium, présure/enzyme microbienne, cellulose en poudre), sel, épice, amidon de maïs modifié, levure nutritionnelle, acide citrique, gomme xanthane, sorbate de potassium) • Feta (lait) (lait pasteurisé, lait partiellement écrémé, substances laitières modifiées, eau, sel, lipase, culture bactérienne, enzyme microbienne, cellulose, sorbate de potassium, acide lactique, natamycine, chlorure de calcium) • Mélange d’épices acidulé à l’ail (sulfites) (ail granulé, semoule de maïs, sel, flocons de poivrons déshydratés, épices, sucre, fines herbes, huile de canola, dioxyde de silicium, acide citrique).
Allergens
Tags
Riz basmati
0.75 cup
Poivron
1 unit(s)
Oignon jaune
0.5 unit(s)
Citron
0.5 unit(s)
Feta, émietté
0.25 cup
Pesto au basilic
0.25 cup
Mélange d’épices acidulé à l’ail
7 g
Filets de poitrines de poulet
320 g
Poivre
0.125 tsp
Huile
1 tbsp
Sel
0.25 tsp
Beurre
1 tbsp
- Wash and dry all produce.
- Using a strainer, rinse rice until water runs clear.
- To a medium pot, add 1 1/4 cups (2 1/2 cups) water, 1 tbsp (2 tbsp) butter and half the Zesty Garlic Blend. Cover and bring to a boil over high.
- To the boiling water, stir in rice, then reduce heat to low. Cover and cook for 13-15 min, until rice is tender and water is absorbed.
- Remove from heat. Set aside, still covered.
- Meanwhile, zest, then juice half the lemon. Cut remaining lemon into wedges.
- Core, then cut pepper into 1/2-inch pieces.
- Peel, then cut half the onion (whole onion for 4 servings) into 1/4-inch pieces.
- Pat chicken dry with paper towels, then season with salt, pepper and remaining Zesty Garlic Blend.
- Heat a large non-stick pan over medium-high.
- When hot, add 1/2 tbsp (1 tbsp) oil, then chicken. Sear for 3-4 min per side, until golden.
- Transfer chicken to a plate and cover to keep warm
- Carefully wipe out pan.
- Reheat the same pan (from step 3) over medium-high.
- When hot, add 1/2 tbsp (1 tbsp) oil, then peppers and onions. Season with salt and pepper. Cook for 5-6 min, stirring occasionally, until veggies are tender-crisp.
- Transfer to a plate, then cover to keep warm.
- To a small bowl, add pesto, 1 tsp (2 tsp) lemon zest and 1/2 tsp (1 tsp) lemon juice.
- Season with salt and pepper, then stir to combine.
- Fluff rice with a fork, then season with salt. Stir in veggies and 1 tsp (2 tsp) lemon zest.
- Thinly slice chicken.
- Divide pilaf between bowls. Top with chicken.
- Spoon lemon-pesto sauce over chicken.
- Sprinkle with feta.
- Squeeze a lemon wedge over top, if you like.
If you've opted to get chicken breast tenders, disregard instructions to preheat oven.
Prep chicken tenders in the same way as the chicken breast. When the pan is hot, add 1/2 tbsp (1 tbsp) oil, then chicken. Sear chicken for 3-5 min per side, until cooked through. Disregard instructions to roast chicken in the oven. Transfer to a plate and cover to keep warm. Carefully wipe out the pan. Continue with recipe as written.
730
kcal
Calories
28
g
Fat
9
g
Saturated Fat
70
g
Carbohydrate
5
g
Sugar
3
g
Dietary Fiber
49
g
Protein
150
mg
Cholesterol
950
mg
Sodium
0.4
g
Trans Fat
900
mg
Potassium
125
mg
Calcium
3
mg
Iron
avec riz à l’ail et à la coriandre