avec riz aux légumes
Le poulet en croûte de sésame, nappé d'une sauce au miel et à l'ail et servi avec du riz aux légumes, est le repas idéal pour tous les goûts! Ingrédients : Filets de poulet • Riz au jasmin • Bok choy • Mirepoix (carotte, oignon, céleri) • Sauce miel et ail (sucres (sucre, glucose, glucose-fructose, mélasse de fantaisie, miel), eau, fécule de maïs modifiée, vinaigre, sel, protéine de soya hydrolysée, ail séché, gomme xanthane, acide lactique, acide citrique, caramel, sorbate de potassium, benzoate de sodium) (soya) • Huile de sésame • Fécule de maïs • Graines de sésame • Sauce soya (eau, blé, fèves de soya, sel, protéines de soya hydrolysées, sucres (sucre, solides de glucose, mélasse, solides de sirop de maïs), agents d'assaisonnement, couleur caramel, extrait de réglisse, fécule de maïs modifiée, acide citrique, benzoate de sodium, propionate de sodium, sorbate de potassium, alcool) (soya, sulfites, blé) • Sel d'ail (sel, poudre d'ail, dioxyde de silicium).
Allergens
Utensils
Tags
Filets de poitrines de poulet
310 g
Fécule de maïs
1 tbsp
Graines de sésame
9 g
Sauce miel et ail
4 tbsp
Huile de sésame
1 tbsp
Riz au jasmin
0.75 cup
Sel d'ail
1 tsp
Bok choy de Shanghai
1 unit(s)
Mirepoix
113 g
Sauce soja
0.5 tbsp
Poivre
0.125 tsp
Beurre non salé
1 tbsp
Sel
0.063 tsp
Huile
1 tbsp
- Using a strainer, rinse rice until water runs clear.
- Add rice to the boiling water, then reduce heat to medium-low.
- Cover and cook until rice is tender and liquid is absorbed, 12-14 min. (NOTE: Reduce heat to low if water is boiling over.)
- Remove from heat. Set aside, still covered.
- Cut bok choy into 1-inch pieces. Wash and drain.
- Stir together Honey-Garlic Sauce and half the soy sauce in a large bowl. Set aside.
- Add cornstarch and sesame seeds to a zip-top bag. Close bag, then shake to combine. Set aside.
- Pat chicken dry with paper towels.
- Season with 1/2 tsp (1 tsp) garlic salt and pepper.
- Add chicken to the bag. Close bag, then shake to coat chicken with sesame-cornstarch mixture. Set aside.
- Heat a large non-stick pan over medium-high heat.
- When hot, add sesame oil, then mirepoix. Cook, stirring often, until tender-crisp, 3-4 min.
- Add bok choy. Cook, stirring often, until tender-crisp, 1-2 min.
- Season with 1/4 tsp (1/2 tsp) garlic salt and pepper.
- When rice is tender, transfer veggies to the pot. Cover to keep warm.
- Carefully wipe pan clean.
- Add 1 tbsp oil to the same pan (used in step 3) over medium heat. (NOTE: Don't overcrowd the pan. Cook in batches for 4 ppl, using 1 tbsp oil per batch).
- When the pan is hot, add coated chicken tenders. Pan-fry, until golden-brown and cooked through, 3-4 min per side.**
- Transfer chicken to the large bowl with honey-garlic mixture. Toss until coated in sauce.
- Add 1 tbsp (2 tbsp) butter and remaining soy sauce to the pot with rice. Stir to combine. Season with salt.
- Divide veggie-tossed rice between plates, then top with chicken , spooning any remaining sauce from the bowl over top.
820
kcal
Calories
28
g
Fat
7
g
Saturated Fat
97
g
Carbohydrate
20
g
Sugar
3
g
Dietary Fiber
46
g
Protein
140
mg
Cholesterol
1130
mg
Sodium
10
g
Trans Fat
900
mg
Potassium
100
mg
Calcium
3.5
mg
Iron
avec écrasé de pommes de terre et brocoli à l'ail
