avec poivrons et pilaf de riz basmati
Le pesto au citron et au basilic sert de garniture fraîche et acidulée pour le poulet tendre. Le savoureux riz pilaf à base de riz basmati et le feta salé rendent le repas encore plus délicieux! Ingrédients : Poitrine de poulet • Poivron • Riz basmati • Oignon jaune • Citron • Pesto au basilic (basilic (basilic, huile de tournesol, sel, acide ascorbique), eau, huile de soya, huile de canola et huile d'olive extra vierge, flocons de pommes de terre, persil, graines de tournesol, ail, parmesan (lait, culture bactérienne, sel, lipase, chlorure de calcium, présure/enzyme microbienne, cellulose en poudre), sel, épice, amidon de maïs modifié, levure nutritionnelle, acide citrique, gomme xanthane, sorbate de potassium) (lait) • Feta (lait pasteurisé, lait partiellement écrémé, eau, sel, lipase, culture bactérienne, enzyme microbienne, cellulose, natamycine, chlorure de calcium) (lait) • Mélange d’épices acidulé à l’ail (ail granulé, semoule de maïs, sel, flocons de poivrons déshydratés, épices, sucre, fines herbes, huile de canola, dioxyde de silicium, acide citrique) (sulfites).
Allergens
Utensils
Tags
Poitrines de poulet
2 unit(s)
Riz basmati
0.75 cup
Poivron
1 unit(s)
Oignon jaune
0.5 unit(s)
Citron
0.5 unit(s)
Feta, émietté
0.25 cup
Pesto au basilic
0.25 cup
Mélange d’épices acidulé à l’ail
7 g
Poivre
0.125 tsp
Huile
1 tbsp
Sel
0.25 tsp
Beurre
1 tbsp
- Before starting, preheat the oven to 425°F.
- Wash and dry all produce.
- To a medium pot, add 1 1/4 cups (2 1/2 cups) water, 1 tbsp (2 tbsp) butter and half the Zesty Garlic Blend. Cover and bring to a boil over high.
- 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, zest, then juice half the lemon. Cut remaining lemon into wedges.
- Core, then cut pepper into 1/2-inch pieces.
- Peel, then cut half the onion (whole onion for 4 servings) into 1/4-inch pieces.
- Pat chicken dry with paper towels, then season with salt, pepper and remaining Zesty Garlic Blend.
- Heat a large non-stick pan over medium-high.
- When hot, add 1/2 tbsp (1 tbsp) oil, then chicken. Sear for 2-3 min per side, until golden.
- Transfer to an unlined baking sheet.
- Roast in the middle of the oven for 12-14 min, until cooked through.**
- Meanwhile, heat the same pan over medium-high.
- When hot, add 1/2 tbsp (1 tbsp) oil, then peppers and onions. Season with salt and pepper. Cook for 5-6 min, stirring occasionally, until veggies are tender-crisp.
- Transfer to a plate, then cover to keep warm.
- To a small bowl, add pesto, 1 tsp (2 tsp) lemon zest and 1/2 tsp (1 tsp) lemon juice.
- Season with salt and pepper, then stir to combine.
- Fluff rice with a fork, then season with salt. Stir in veggies and 1 tsp (2 tsp) lemon zest.
- Thinly slice chicken.
- Divide pilaf and chicken between plates.
- Spoon lemon-pesto sauce over chicken.
- Sprinkle with feta.
- Squeeze a lemon wedge over top, if you like.
730
kcal
Calories
28
g
Fat
9
g
Saturated Fat
71
g
Carbohydrate
5
g
Sugar
4
g
Dietary Fiber
49
g
Protein
150
mg
Cholesterol
950
mg
Sodium
0.4
g
Trans Fat
900
mg
Potassium
125
mg
Calcium
3.5
mg
Iron
avec riz à l’ail et à la coriandre
cuit par les parents et les enfants
avec pommes de terre rôties et pois sucrés