Poulet aux amandes

Sous 50 g de gluc

Poulet aux amandes

avec parmesan, légumes verts et mayo citronnée

10 min

Difficulté: 2/3

Canadienne

Voici un poulet parmesan différent de celui de grand-maman! Inspiré d’un classique de restaurant, le poulet tendre en croûte de parmesan à l’ail est faible en glucides, car la chapelure a été remplacée par des amandes. Pour une touche santé, servez-le avec des légumes verts! « Faible en glucides » est basé sur un calcul considérant la quantité de glucides par portion.

Allergens

Amandes

Soya

Moutarde

Blé

Lait

Sulfites

Crustacés

Oeuf

Peut contenir des traces d’allergènes

Arachides

Sésame

Noix

Poisson

Utensils

Plaque de cuisson

Cuillères à mesurer

Zesteur

Petit bol

Grande poêle antiadhésive

Tags

Sous 50 g de gluc

Ingrédients

Poitrines de poulet

2 unit(s)

Brocoli

227 g

Citron

1 unit(s)

Mayonnaise

4 tbsp

Parmesan, râpé grossièrement

0.25 cup

Sel d'ail

1 tsp

Amandes, tranchées

28 g

Courgette

1 unit(s)

Moutarde de Dijon

0.5 tbsp

Huile

1.5 tbsp

Poivre

0.25 tsp

Sel

0.125 tsp

Preparation

Heat a large non-stick pan over medium heat.
When hot, add almonds to the dry pan. Toast, stirring often, until golden, 3-4 min. (TIP: Keep your eye on them so they don't burn!)
Transfer to a plate to cool.

While toasted almonds cool, halve zucchini lengthwise, then cut into 1/2-inch half-moons.
Cut broccoli into bite-sized pieces.
Zest, then juice half the lemon. Cut remaining lemon into wedges.
Add half the lemon zest, 1 tsp (2 tsp) lemon juice and 3 tbsp (6 tbsp) mayo to a small bowl. Season with salt and pepper, then stir to combine.

Finely chop toasted almonds.
Add toasted almonds, Parmesan, Dijon, remaining lemon zest and remaining mayo to another small bowl. Season with pepper, then stir to combine.
Pat chicken dry with paper towels on a separate cutting board.
Carefully slice into the centre of each chicken breast, parallel to the cutting board, leaving 1/2 inch intact on the other end.
Open up chicken like a book. Season with pepper and half the garlic salt.

Reheat the same pan (from step 1) over medium-high.
When the pan is hot, add 1/2 tbsp (1 tbsp) oil, then chicken. Sear until golden-brown, 1-2 min per side.
Transfer to an unlined baking sheet. Spread Parmesan-almond topping onto chicken.
Roast in the top of the oven until cooked through, 8-10 min.**

While chicken roasts, reheat the same pan over medium.
When the pan is hot, add 1 tbsp oil, then broccoli, zucchini and 2 tbsp water. (NOTE: Don't overcrowd the pan; cook veggies in 2 batches for 4 ppl, using 1 tbsp oil and 2 tbsp water per batch!)
Season with pepper and remaining garlic salt.
Cook, stirring occasionally, until veggies are tender-crisp, 5-6 min.