avec couscous citronné et salade de courgette
Ce couscous citronné garni de feta émietté et de rubans de courgette crée la plus belle des salades. Nous l’accompagnons d’un poulet au pesto à la peau croustillante qui se prépare en un rien de temps!
Allergens
Utensils
Poitrines de poulet
340 g
Citron
1 unit
Oignon rouge, haché
56 g
Persil
7 g
Pesto au basilic
0.25 cup
Couscous perlé
0.75 cup
Courgette
200 g
Ail
6 g
Feta, émietté
0.25 cup
Huile
2.5 tbsp
Sel et Poivre
0.25 tsp
Sel
1 tsp
Preheat the oven to 450°F (to bake chicken). Start prepping when the oven comes up to temperature! Wash and dry all produce.* Zest, then juice half the lemon. Cut remaining lemon into wedges. Peel, then mince or grate garlic. Roughly chop parsley. Using a vegetable peeler, peel zucchini(s) lengthwise into long ribbons. Pat chicken dry with paper towel, then season with salt and pepper.
Heat a large non-stick pan over medium-high heat. When pan is hot, add 1 tbsp oil (dbl for 4 ppl), then chicken. Sear, until golden, 2-3 min per side. Remove pan from heat. Directly to a baking sheet, add chicken. Bake, in middle of oven, until cooked through, 8-10 min. (TIP: Cook to a min. internal temp. of 74°C/165°F, as size may vary.**)
Meanwhile, heat a medium pot over medium-high heat. When pot is hot, add 1/2 tbsp oil (dbl for 4 ppl), then onions. Cook, stirring occasionally, until softened, 2-3 min. Add couscous and garlic. Stir together, until couscous is slightly golden, 2-3 min. Add 1 1/3 cups water (dbl for 4 ppl) and 1 tsp salt (dbl for 4 ppl). Cover and bring to a boil over high heat. Once boiling, reduce heat to medium-low. Simmer, still covered, until couscous is tender, 8-10 min.
Meanwhile, in a large bowl, whisk together half the lemon zest, half the pesto, 1 tbsp lemon juice (dbl for 4 ppl) and 1 tbsp oil (dbl for 4 ppl). Set aside. When couscous is tender, to dressing, add zucchini ribbons, parsley and couscous. Season with salt and pepper. Toss together.
Heat the same pan (from step 2) over low heat. When the pan is hot, add remaining lemon zest and remaining pesto. Cook, stirring together, until pesto is warmed and slightly loose, 1 min.
Thinly slice chicken. Divide chicken and couscous salad between plates. Spoon lemony-pesto sauce over chicken and crumble over feta. Squeeze over a lemon wedge, if desired.
3222
kJ
Energy (kJ)
770
kcal
Calories
36
g
Fat
8
g
Saturated Fat
60
g
Carbohydrate
5
g
Sugar
6
g
Dietary Fiber
52
g
Protein
135
mg
Cholesterol
710
mg
Sodium