Poulet bio rôti au houmous de tomates séchées

Faites le plein

Protéines bios

Très riche en fibres

Riche en protéines

Poulet bio rôti au houmous de tomates séchées

avec salade de couscous perlé et feta

35 min

Difficulté: 1/3

Méditerranéenne

Allergens

Sulfites

Soya

Sulfites

Moutarde

Lait

Blé

Oeuf

Peut contenir des traces d’allergènes

Crustacés

Gluten

Arachides

Sésame

Noix

Poisson

Tags

Protéines bios

Très riche en fibres

Riche en protéines

Dinner-bowls

Ingrédients

Poitrines de poulet bio

2 unit(s)

Couscous perlé

0.75 cup

Courgette

1 unit(s)

Poivron

1 unit(s)

Citron

1 unit(s)

Gousses d'ail

1 unit(s)

Feta, émietté

0.25 cup

Hummus

4 tbsp

Pesto de tomates séchées au soleil

0.25 cup

Bouillon de légumes en poudre

7.5 g

Beurre

1 tbsp

Sucre

0.5 tsp

Huile

1 tbsp

Sel

0.25 tsp

Poivre

0.125 tsp

Preparation

Before starting, preheat the oven to 450°F.
Wash and dry all produce.
Bring a large pot of salted water to a boil over high.
To the boiling water, add couscous. Cook uncovered for 8-10 min, stirring occasionally, until tender.
Strain couscous, then return to the pot, off heat.
Stir in stock powder and 1 tbsp (2 tbsp) butter.

Meanwhile, pat chicken dry with paper towels. Season with salt and pepper.
In a large non-stick pan, heat 1/2 tbsp (1 tbsp) oil over medium-high.
When hot, add chicken. (NOTE: Don't crowd the pan; cook chicken in 2 batches if needed.) Cook 1-2 min per side, until golden.
Remove from heat.

To a parchment-lined baking sheet, arrange chicken.
Roast in the middle of the oven for 10-12 min, until cooked through.**

Meanwhile, quarter zucchini lengthwise, then cut into 1/4-inch pieces.
Core, then cut pepper into 1/4-inch pieces.
Zest, then juice lemon.
Peel, then mince or grate garlic.

Reheat the same pan (from step 2) over medium.
When hot, add 1/2 tbsp (1 tbsp) oil, then zucchini, peppers and garlic. Cook for 3-4 min, stirring often, until tender-crisp. Season with salt and pepper.

To the pot with couscous, combine lemon zest, lemon juice, half the pesto and 1/2 tsp (1 tsp) sugar. Season with salt and pepper.
Add zucchini and peppers, then toss to coat.
In a medium bowl, combine hummus and remaining pesto.
Thinly slice chicken.
Divide jeweled couscous and chicken between plates.
Dollop pesto-hummus mixture over chicken.
Sprinkle feta over top.