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!
Allergens
Utensils
Tags
Filets de poitrines de poulet
310 g
Fécule de maïs
1 tbsp
Graines de sésame
1 tbsp
Sauce miel et ail
4 tbsp
Huile de sésame
1 tbsp
Riz au jasmin
0.75 cup
Sel d'ail
0.75 tsp
Bok choy de Shanghai
1 unit
Mirepoix
113 g
Sel
0.063 tsp
Beurre non salé
1 tbsp
Poivre
0.125 tsp
Sauce soja
1.5 tsp
Huile
1 tbsp
Before starting, add 1 cup (2 cups) water and 1/8 tsp (1/4 tsp) salt to a medium pot. Cover and bring to a boil over high heat. Wash and dry all produce. Meanwhile, 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.
830
kcal
Calories
21
g
Fat
6
g
Saturated Fat
106
g
Carbohydrate
23
g
Sugar
2
g
Dietary Fiber
42
g
Protein
130
mg
Cholesterol
1050
mg
Sodium
0.3
g
Trans Fat
850
mg
Potassium
100
mg
Calcium
4
mg
Iron