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
Poivron
1 unit
Maïs en grains
113 g
Oignon, haché
56 g
Coriandre
7 g
Mayonnaise
4 tbsp
Sauce jerk
2 tbsp
Épices jerk
1 tbsp
Huile
2 tbsp
Sel
0.063 tsp
Poivre
0.125 tsp
Sel d'ail
1 tsp
Sucre
0.25 tsp
Citron
1 unit
Before starting, preheat the oven to 450°F.Add 1 1/4 cups (2 1/2 cups) water to a medium pot. Cover and bring to a boil over high heat. Wash and dry all produce. 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 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 lemon (whole lemon for 4 ppl). Cut any remaining lemon into wedges. Add mayo, lemon juice, half the lemon 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 lemon zest.Divide jeweled rice between plates. Top with roasted zucchini and chicken.Drizzle citrus mayo over top and sprinkle with remaining cilantro.Squeeze a lemon wedge over top, if desired.
900
kcal
Calories
40
g
Fat
5
g
Saturated Fat
91
g
Carbohydrate
13
g
Sugar
7
g
Dietary Fiber
47
g
Protein
135
mg
Cholesterol
1430
mg
Sodium
0
g
Trans Fat
1450
mg
Potassium
100
mg
Calcium
4.25
mg
Iron
avec patates douces rôties et mayo à la lime
avec patates douces rôties et mayo à la lime
avec patates douces rôties et mayo à la lime
avec patates douces rôties et mayo à la lime
avec riz coloré et mayo aux agrumes
avec Beyond Meat®, courgettes et carottes