avec riz citronné et carottes rôties
Ingrédients : Poitrines de poulet • Carotte • Riz basmati • Citron • Chapelure panko (blé) (farine de blé, sucre, levure, sel) • Œuf de catégorie A • Farine tout usage (blé) • Puree d'ail (ail, eau, huile de soja, acide citrique, acide phosphorique, gomme xanthane, sorbate de potassium, benzoate de sodium) • 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) • Persil • Mélange d’épices aneth et ail (sulfites) (oignon déshydraté, ail déshydraté, sel, aneth, huile de canola, dioxyde de silicium).
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Tags
Poitrines de poulet
2 unit(s)
Œuf
1 unit(s)
Chapelure panko
0.66 cup
Persil
7 g
Citron
1 unit(s)
Purée d’ail
2 tbsp
Mélange d'épices à l'ail et à l'aneth
4 g
Riz basmati
0.75 cup
Concentré de bouillon de poulet
1 unit(s)
Carotte
1 unit(s)
Farine tout usage
4 tbsp
Beurre
4 tbsp
Sel
0.625 tsp
Poivre
0.5 tsp
Lait
2 tbsp
Huile
5 tbsp
- Before starting, remove 1/4 cup (1/2 cup) butter from the fridge. Set aside to come up to room temperature.
- Preheat the oven to 450°F. To a medium pot, add 1 1/4 cups ( 2 1/2 cups) water, broth concentrate and 1/8 tsp (1/4 tsp) salt. Cover and bring to a boil over high. Wash and dry all produce.
- Using a strainer, rinse rice until water runs clear.
- To the boiling water, stir in rice, then reduce heat to low. Cover and cook for 13-15 min, until rice is tender and water is absorbed. Remove from heat. Set aside, still covered.
- Meanwhile, roughly chop parsley.
- Zest, then juice half the lemon. Cut remaining lemon into wedges.
- Peel, then cut carrot into 1/2-inch rounds.
- To a small bowl, add softened butter, garlic puree, half the parsley and half the lemon zest. Stir to combine. Season with salt and pepper. Reserve half to the side. (NOTE: This is your herb butter!)
- Pat chicken dry with paper towels.
- Carefully slice a pocket into the thickest part of one side of each chicken breast, then season with half the Dill-Garlic Spice Blend, salt and pepper. (NOTE: Be careful not to slice all the way through!)
- Spoon half the herb butter into each pocket and pinch to close.
- To a small bowl, add flour. Season with salt and pepper.
- To a medium bowl, add egg and 2 tbsp (1/4 cup) milk. Season with salt and pepper. Whisk to combine. (NOTE: This is your egg wash.)
- To a large bowl, add panko. Season with salt and pepper.
- Dredge chicken in flour, tapping off any excess.
- Dip chicken in egg wash, then into panko. Carefully seal the filled pocket on each chicken breast by dabbing any open spots with egg and a sprinkle of panko. Discard any excess flour, egg wash and panko.
- Transfer chicken to a plate.
- Place in the freezer for 5-7 min to chill.
- Meanwhile, to an unlined baking sheet, add carrots, 1 tbsp (2 tbsp) water and 1 tbsp (2 tbsp) oil. Season with salt and pepper, then toss to combine.
- Roast in the middle of the oven for 18-20 min, stirring halfway through, until golden.
- Toss with remaining parsley.
- In a large non-stick pan, heat 1/4 cup oil (use same for 4 servings) over medium. When hot, carefully add breaded chicken. Pan-fry for 3-4 min per side, until golden and crispy. (NOTE: Don't crowd the pan; cook in 2 batches if needed.) (TIP: If chicken is browning too quickly, reduce heat to medium-low.)
- Transfer chicken to another unlined baking sheet. Roast in the bottom of the oven for 4-6 min, until cooked through.**
- Remove from oven. Season salt and pepper.
- Melt reserved herb butter in the microwave for 30 sec.
- When the rice is done, fluff with a fork and add 1 tbsp (2 tbsp) melted herb butter, remaining Dill-Garlic Spice Blend, remaining lemon zest and lemon juice. Season with salt and pepper.
- Divide rice, carrots and chicken between plates.
- Spoon any remaining melted herb butter over top of chicken.
- Squeeze a lemon wedge over top of chicken.
1290
kcal
Calories
68
g
Fat
22
g
Saturated Fat
116
g
Carbohydrate
8
g
Sugar
6
g
Dietary Fiber
57
g
Protein
285
mg
Cholesterol
1230
mg
Sodium
1.5
g
Trans Fat
1150
mg
Potassium
175
mg
Calcium
6
mg
Iron
avec avocat et salade de chou
avec avocat et salade de chou
