avec couscous, salade et sauce tahini-ranch
Ingrédients : Poitrines de poulet • Tomate Roma • Couscous marocain (blé) (semoule de blé dur) • Citron • Épinards • Sauce tahini (soya, sésame) (eau, tahini (sésame), amidon de maïs modifié, sucre, vinaigre, sel, jus de citron concentré, huile végétale, ail, huile de canola, épices, arôme naturel, lécithine de soya, gomme xanthane, acide citrique, acide lactique, sorbate de potassium, benzoate de sodium, EDTA de calcium et de disodium) • Mayonnaise (moutarde, œuf) (huile de canola et/ou de soya, œuf entier liquide, jaune d'œuf surgelé, eau, sel, sucre, vinaigre, jus de citron concentré, extrait d'épices, moutarde, acide lactique, EDTA de calcium disodique) • Ciboulette • Mélange d’épices acidulé à l’ail (sulfites) (ail granulé, semoule de maïs, sel, flocons de poivrons déshydratés, épices, sucre, fines herbes, huile de canola, dioxyde de silicium, acide citrique) • Ail.
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Tags
Poitrines de poulet
2 unit(s)
Couscous
0.5 cup
Tomato
1 unit(s)
Bébés épinards
56 g
Sauce tahini
1 tbsp
Mayonnaise
2 tbsp
Gousses d'ail
1 unit(s)
Citron
1 unit(s)
Ciboulette
7 g
Mélange d’épices acidulé à l’ail
7 g
Poivre
0.25 tsp
Sucre
0.5 tsp
Huile
2 tbsp
Sel
0.25 tsp
Beurre
1 tbsp
- Before starting, wash and dry all produce.
- Heat a large non-stick pan over medium.
- While the pan heats, pat chicken dry with paper towels. Season with salt, pepper and half the Zesty Garlic Blend.
- When hot, add 1 tbsp (2 tbsp) oil, then chicken. Cook for 6-8 min on one side, until browned. Flip chicken, then cover and continue cooking for another 6-8 min, until cooked through.**
- Meanwhile, to a medium pot, add 2/3 cup (1 1/3 cups) water, 1 tbsp (2 tbsp) butter, 1/8 tsp (1/4 tsp) salt and remaining Zesty Garlic Blend.
- Bring to a boil over high.
- Once boiling, stir in couscous. Remove the pot from heat, then cover and set couscous aside for 5 min to rehydrate.
- Meanwhile, cut tomato into 1/2-inch pieces.
- Zest, then juice half the lemon. Cut remaining lemon into wedges.
- Thinly slice chives.
- Peel, then mince or grate garlic.
- To a small bowl, add mayo, half the tahini sauce (use all for 4 servings), half the chives, 1/4 tsp (1/2 tsp) sugar and garlic. Season with salt and pepper, then stir to combine. (NOTE: This is your tahini-ranch sauce.)
- To a large bowl, add 2 tsp (4 tsp) lemon juice, 1/4 tsp (1/2 tsp) sugar and 1 tbsp (2 tbsp) oil. Season with salt and pepper, then whisk to combine. Set aside. (NOTE: This is your lemon dressing.)
- To the pot with couscous, add lemon zest and remaining chives.
- Season with salt and pepper, then fluff with a fork to combine.
- To the large bowl with dressing, add spinach and tomatoes, then toss to coat.
- Thinly slice chicken.
- Divide couscous and salad between plates. Top with chicken.
- Drizzle tahini-ranch sauce over top.
- Squeeze a lemon wedge over top.
700
kcal
Calories
36
g
Fat
8
g
Saturated Fat
47
g
Carbohydrate
5
g
Sugar
5
g
Dietary Fiber
48
g
Protein
155
mg
Cholesterol
710
mg
Sodium
0.4
g
Trans Fat
1050
mg
Potassium
100
mg
Calcium
3
mg
Iron
avec sauce tahini-ranch
avec vinaigrette à l'avocat et mélange de graines
