Nutritionist's Pick: Poulet au citron et farro au persil

Équilibré

Très riche en fibres

Riche en protéines

< 650 calories

Nutritionist's Pick: Poulet au citron et farro au persil

avec haricots verts sautés et poivrons

10 min

Difficulté: 1/3

Ingrédients : Poitrine de poulet • Haricots verts • Poivron • Farro (blé) • Citron • Persil • Ail.

Allergens

Soya

Moutarde

Blé

Lait

Sulfites

Crustacés

Oeuf

Peut contenir des traces d’allergènes

Arachides

Sésame

Noix

Poisson

Tags

30-min-or-less

Très riche en fibres

Classic-plates

Regional-specialty

Riche en protéines

< 650 calories

Balanced

Ingrédients

Poitrines de poulet

2 unit(s)

Farro

0.5 cup

Citron

1 unit(s)

Haricots verts

170 g

Poivron

1 unit(s)

Gousses d'ail

2 unit(s)

Persil

7 g

Huile

3 tbsp

Preparation

Before starting, preheat the oven to 425°F.
Wash and dry all produce.
To a medium pot, add farro, 1/8 tsp (1/4 tsp) salt and 3 cups (6 cups) water. Bring to a boil over high. Once boiling, reduce heat to medium-low.
Cook uncovered for 20-24 min, until farro is tender but still firm to the bite. Strain farro, then return to the pot, off heat.

Trim green beans.
Core, then cut pepper into 1/4-inch strips.
Peel, then mince or grate garlic.
Roughly chop parsley.
Zest, then juice half the lemon. Cut remaining lemon into wedges.

Pat chicken dry with paper towels. To a large bowl, add chicken, 1/2 tbsp (1 tbsp) olive oil, half the lemon zest and half the garlic. Toss to coat. Season with salt and pepper, if you like.
Heat a large non-stick pan over medium-high. Add 1/2 tbsp (2 tbsp) olive oil. When hot, add chicken. (NOTE: Don't crowd the pan; cook chicken in 2 batches, if needed.)
Cook 1-2 min per side, until golden. Transfer chicken to an unlined baking sheet. Carefully wipe the pan clean.
Roast in the middle of the oven for 7-9 min, until cooked through.**

Reheat the large non-stick pan over medium-high. When hot, add green beans, peppers and 1/4 cup (1/2 cup) water. Cook for 4-5 min, stirring occasionally, until water evaporates.
Add 1 tbsp (2 tbsp) olive oil. Cook for 1 min, stirring often, until green beans are tender-crisp. Season with salt and pepper, if you like.

To the farro, add parsley, 1 tbsp (2 tbsp) olive oil, lemon juice, remaining lemon zest and remaining garlic. Season with salt and pepper, if you like, then toss to combine.