avec chou frisé attendri et haricots blancs
Le pesto est une sauce riche qui transformera d’ordinaires poitrines de poulet en un vrai délice! La texture croquante des haricots blancs s’agence parfaitement avec le chou frisé attendri. Le résultat? Un plat vif et équilibré! « Faible en glucides » est basé sur un calcul considérant la quantité de glucides par portion.
Allergens
Utensils
Tags
Poitrines de poulet
2 unit
Pesto au basilic
0.25 cup
Chou kale, haché
113 g
Petites tomates
113 g
Ail
3 g
Haricots cannellini
398 mL
Citron
1 unit
Parmesan, râpé grossièrement
0.25 cup
Huile
1.5 tbsp
Sel
0.5 tsp
Poivre
0.25 tsp
Before starting, preheat the oven to 450°F. Wash and dry all produce. Drain and rinse cannellini beans in a strainer, pat dry with paper towels. Add cannellini beans and half the pesto to a medium bowl. Season with salt, then stir to coat.
Heat a large non-stick pan over medium-high heat. While pan heats, pat chicken dry paper towels, then season with salt and pepper. When hot, add 1/2 tbsp oil (dbl for 4 ppl), then chicken. Sear, until golden-brown, 2-3 min per side. Transfer chicken to one side of a parchment-lined baking sheet. Spread remaining pesto on top of chicken. Carefully wipe pan clean.
Add tomatoes to the other side of the same baking sheet. Drizzle with 1/2 tbsp oil (dbl for 4 ppl), then season with salt and pepper. Toss to coat. Bake in the middle of the oven, until tomatoes are blistered and chicken is cooked through, 10-12 min.\*\*
Zest lemon, then cut into wedges. Peel, then mince or grate garlic.
Return the same pan (from step 2) over mediumheat. When hot, add 1/2 tbsp oil (dbl for 4 ppl), then garlic and kale. Season with salt and pepper. Cook, until kale is tender, 2-3 min. (TIP: For 4 ppl, add kale to the pan in batches as the kale wilts.) Remove from heat. Add lemon zest, then squeeze over a lemon wedge (2 lemon wedges for 4 ppl). Stir to combine.
Cut chicken into 1/2-inch slices. Divide kale between plates. Scatter tomatoes and cannellini beans over kale, then place chicken on top. Sprinkle with Parmesan and and squeeze over a lemon wedge, if desired.
690
kcal
Calories
36
g
Fat
6
g
Saturated Fat
42
g
Carbohydrate
3
g
Sugar
13
g
Dietary Fiber
57
g
Protein
135
mg
Cholesterol
1100
mg
Sodium