avec riz coloré et mayo aux agrumes
Notre façon préférée de donner un air caribéen à un souper de semaine? Du poulet avec un soupçon d’assaisonnement jerk, bien sûr! Pour compléter le tout, nous vous proposons des courgettes, des poivrons sucrés, du maïs et une mayo aux agrumes.
Allergens
Utensils
Tags
Filets de poitrines de poulet
310 g
Riz basmati
0.75 cup
Courgette
1 unit(s)
Poivron
1 unit(s)
Maïs en grains
113 g
Oignon, haché
56 g
Coriandre
7 g
Mayonnaise
4 tbsp
Sauce jerk
2 tbsp
Épices jerk
1 tbsp
Sel d'ail
1 tsp
Lime
1 unit(s)
Huile
2 tbsp
Poivre
0.125 tsp
Sel
0.063 tsp
Sucre
0.25 tsp
- Add rice and half the garlic salt to the boiling water.
- Reduce heat to low. Cover and cook, until rice is tender and liquid is absorbed, 12-14 min.
- Remove from heat. Set aside, still covered.
- Meanwhile, quarter zucchini lengthwise, then cut into 1/2-inch pieces.
- Add zucchini and 1 tbsp (2 tbsp) oil to a parchment-lined baking sheet. Season with remaining garlic salt and pepper, then toss to coat.
- Roast in the middle of the oven, stirring halfway through, until tender, 12-14 min.
- Meanwhile, pat chicken dry with paper towels.
- Add chicken, Jerk Spice Blend and 1/2 tbsp (1 tbsp) oil to another parchment-lined baking sheet. Toss to coat, then arrange in a single layer.
- Roast in the top of the oven, 8 min.
- Carefully remove baking sheet from the oven, then dollop jerk sauce over chicken.
- Return to the top of the oven and continue to roast until cooked through, 4-6 min.**
- Meanwhile, core, then cut pepper into 1/2-inch pieces.
- Heat a large non-stick pan over medium-high heat.
- When the pan is hot, add 1/2 tbsp (1 tbsp) oil, then onions, peppers and corn. Cook, stirring occasionally, until veggies are tender-crisp, 5-6 min.
- Season with salt and pepper.
- Remove from heat and set aside.
- Zest, then juice half the lime (whole lime for 4 ppl). Cut any remaining lime into wedges.
- Add mayo, lime juice, half the lime zest and 1/4 tsp (1/2 tsp) sugar to a small bowl. Season with pepper, then stir to combine.
- Roughly chop or tear cilantro.
- Fluff rice with a fork. Stir in veggies, half the cilantro and remaining lime zest.
- Divide jewelled rice between plates. Top with roasted zucchini and chicken.
- Drizzle citrus mayo over top and sprinkle with remaining cilantro.
- Squeeze a lime wedge over top, if desired.
920
kcal
Calories
41
g
Fat
6
g
Saturated Fat
89
g
Carbohydrate
12
g
Sugar
6
g
Dietary Fiber
49
g
Protein
145
mg
Cholesterol
1460
mg
Sodium
0.1
g
Trans Fat
1400
mg
Potassium
75
mg
Calcium
4
mg
Iron
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