avec couscous aux légumes rôtis et feta
Un véritable festin pour les yeux et les papilles, ce poulet citronné et son arc-en-ciel de légumes rôtis vous feront voir la vie en rose! Ingrédients : Haut de cuisse de poulet • Courgette • Poivron • Couscous marocain (semoule de blé dur) (blé) • Citron • Feta (lait pasteurisé, lait partiellement écrémé, eau, sel, lipase, culture bactérienne, enzyme microbienne, cellulose, natamycine, chlorure de calcium) (lait) • Concentré de bouillon de poulet (sucres (maltodextrine, sucre), bouillon de poulet, graisse de poulet, arôme de poulet (bouillon de poulet, sel, arôme, eau, acide glutamique, gras de poulet, poudre de poulet, gomme xanthane, huile de tournesol biologique), sel, extrait de levure, gomme xanthane, arôme naturel) • Mélange d’épices acidulé à l’ail (ail granulé, semoule de maïs, sel, flocons de poivrons déshydratés, épices, sucre, fines herbes, huile de canola, dioxyde de silicium, acide citrique) (sulfites) • Mélange d’épices aneth et ail (oignon déshydraté, ail déshydraté, sel, aneth, huile de canola, dioxyde de silicium) (sulfites).
Allergens
Utensils
Tags
Haut de cuisse de poulet
280 g
Couscous
0.5 cup
Courgette
1 unit(s)
Poivron
1 unit(s)
Citron
1 unit(s)
Feta, émietté
0.25 cup
Concentré de bouillon de poulet
1 unit(s)
Mélange d'épices à l'ail et à l'aneth
4 g
Mélange d’épices acidulé à l’ail
7 g
Huile
2.5 tbsp
Poivre
0.125 tsp
Sel
0.375 tsp
- Before starting, preheat the oven to 425°F.
- Wash and dry all produce.
- Core, then cut pepper into 1/2-inch pieces.
- Cut zucchini into 1/2-inch pieces.
- Zest, then juice half the lemon. Cut any remaining lemon into wedges.
- To an unlined baking sheet, add peppers, zucchini, Zesty Garlic Blend and 1 tbsp oil. (NOTE: For 4 servings, use 2 baking sheets, with 1 tbsp oil per sheet.) Season with salt and pepper, then toss to combine.
- Roast in the middle of the oven for 15-17 min, stirring halfway through, until tender. (NOTE: For 4 servings, roast in the top and middle of the oven, rotating sheets halfway through.)
- Heat a large non-stick pan over medium-high.
- While the pan heats, pat chicken dry with paper towels. Season with salt, pepper and Dill-Garlic Spice Blend.
- When the pan is hot, add 1/2 tbsp oil, then chicken. (NOTE: Don't overcrowd the pan; cook chicken in 2 batches if needed, using 1/2 tbsp oil per batch.)
- Cook for 3-4 min per side, until golden. (NOTE: Chicken will finish cooking in step 4.)
- When the veggies have roasted for 10 min, carefully remove the baking sheet with veggies from the oven. Move veggies towards the edges of the sheet.
- Transfer chicken to the centre of the baking sheet.
- Continue to roast in the middle of the oven for 10-12 min, until veggies are tender and chicken is cooked through.** (NOTE: For 4 servings, roast in the top and middle of the oven.)
- Meanwhile, to a medium pot, add broth concentrate, 2/3 cup (1 1/3 cups) water, 1/4 tsp (1/2 tsp) salt and 1 tbsp (2 tbsp) oil.
- Cover and bring to a boil over high.
- Once boiling, remove the pot from heat, then add couscous. Stir to combine.
- Cover and let stand for 5 min.
- When couscous is tender, fluff with a fork, then add roasted veggies, lemon zest and 1 tbsp (2 tbsp) lemon juice.
- Season with pepper, then stir to combine.
- Thinly slice chicken.
- Divide roasted veggie couscous and chicken between plates.
- Sprinkle with feta. Drizzle any juices from the baking sheet over top.
- Squeeze a lemon wedge over top, if you like.
If you've opted to get chicken thighs, cook in the same way the recipe instructs you to cook chicken breasts.
590
kcal
Calories
28
g
Fat
6
g
Saturated Fat
48
g
Carbohydrate
7
g
Sugar
5
g
Dietary Fiber
39
g
Protein
140
mg
Cholesterol
1210
mg
Sodium
0.1
g
Trans Fat
950
mg
Potassium
100
mg
Calcium
3
mg
Iron
avec riz à l’ail et à la coriandre
cuit par les parents et les enfants
avec pommes de terre rôties et pois sucrés