avec boulgour et olives
Des olives saumurées, de l'ail relevé et une sauce aux piments et à l'ail enrobent les tendres poitrines de poulet dans ce repas futé. Profitez des délicieuses saveurs méditerranéennes tout en réduisant les calories et les glucides.
Allergens
Utensils
Tags
Poitrines de poulet
2 unit
Boulgour
0.5 cup
Olives mélangées
30 g
Mélange d'épices méditerranéen
1 tbsp
Tomates broyées
200 mL
Gousses d'ail
2 unit
Bébés épinards
56 g
Sauce aux piments et à l’ail
1 tbsp
Beurre non salé
1 tbsp
Huile
1 tbsp
Sel
0.313 tsp
Poivre
0.125 tsp
Before starting, wash and dry all produce. Add 3/4 cup (1 1/2 cups) water, 1/2 tbsp (1 tbsp) butter and 1/4 tsp (1/2 tsp) salt to a medium pot. Cover and bring to a boil over high heat.Once boiling, add bulgur. Stir to combine, then cover and remove from heat.Let stand until bulgur is tender and liquid is absorbed, 15-16 min.
Meanwhile, peel, then mince or grate garlic. Roughly chop spinach. (TIP: Place spinach in a bowl, then roughly chop using a pair of kitchen shears or scissors!)Drain olives over a small bowl, reserving brine. Halve olives.
Heat a medium non-stick pan (large pan for 4 ppl) over medium-high heat. While the pan heats, pat chicken dry with paper towels. Season with salt, pepper and half the Mediterranean Spice Blend. When the pan is hot, add 1/2 tbsp (1 tbsp) oil, then chicken. Sear until golden-brown, 1-2 min per side. Remove from heat, then transfer chicken to a plate. (NOTE: Chicken will finish cooking in step 4!)Carefully wipe the pan clean.
Reheat the same pan over medium. When hot, add 1/2 tbsp (1 tbsp) oil, then garlic. Cook, stirring often, until fragrant, 30 sec.Add 1/2 cup (1 cup) water, crushed tomatoes, chili-garlic sauce, olives, olive brine and remaining Mediterranean Spice Blend. Bring to a simmer. Return chicken to pan. Cover and cook, flipping chicken halfway, until sauce thickens slightly and chicken is cooked through, 6-8 min.**
When chicken is cooked through, transfer to a cutting board. Set aside to rest, 2-3 min.Remove sauce from heat. Add 1/2 tbsp (1 tbsp) butter. Stir until melted. (TIP: Add a pinch of sugar to sauce, if desired!) Cover to keep warm.
Meanwhile, add spinach to the pot with bulgur. Stir to combine.Thinly slice chicken. Divide bulgur and spinach between bowls. Top with chicken and sauce.
570
kcal
Calories
21
g
Fat
6
g
Saturated Fat
49
g
Carbohydrate
5
g
Sugar
4
g
Dietary Fiber
47
g
Protein
140
mg
Cholesterol
1150
mg
Sodium