avec riz aux légumes
Pour le repas de ce soir, nous vous proposons le meilleur sauté de poulet croustillant, rempli à ras bord de légumes! On double aussi les protéines avec des crevettes juteuses au miso pour une assiette parfaitement garnie!
Allergens
Utensils
Tags
Poitrines de poulet
2 unit
Crevettes
285 g
Mélange de légumes
170 g
Fécule de maïs
2 tbsp
Oignon vert
2 unit
Riz basmati
0.75 cup
Purée d’ail
1 tbsp
Sauce aux huîtres végétarienne
4 tbsp
Échalotes frites
28 g
Sauce aux piments et à l’ail
1 tbsp
Sauce au chili doux
4 tbsp
Concentré de bouillon de miso
1 unit
Huile
3 tbsp
Sel
0.5 tsp
Poivre
0.063 tsp
Before starting, preheat the oven to 450°F.Wash and dry all produce. Add rice, garlic puree, 1/4 tsp (1/2 tsp) salt and 1 1/4 cups (2 1/2 cups) water to a medium pot. Cover and bring to a boil over high heat. Once boiling, reduce heat to low. Cover and cook until rice is tender and liquid is absorbed, 12-14 min. Remove from heat. Set aside, still covered.Thinly slice green onions, keeping white and green parts separate.Cut any large broccoli florets into bite-sized pieces.
Heat a large non-stick pan over medium-high heat. While the pan heats, pat chicken dry with paper towels. Cover each chicken breast with plastic wrap. Using a mallet or heavy-bottomed pot, carefully pound each chicken breast until 1/2-inch thick. Season with salt and pepper, then sprinkle cornstarch over chicken. Flip to coat.Add 2 tbsp oil (use same for 4 ppl), then chicken to the hot pan. Pan-fry until golden-brown, 2-3 min per side.\*\* Transfer chicken to one side of an unlined baking sheet. Carefully wipe pan clean.
Meanwhile, drain, then pat shrimp dry with paper towels. Combine miso broth concentrate and 1 tbsp (2 tbsp) oyster sauce in a small bowl. Add shrimp, 1 tbsp (2 tbsp) miso mixture and 1 tbsp (2 tbsp) oil to a medium bowl. Season with pepper, then toss to coat.Add shrimp to the other side of the unlined baking sheet. Bake shrimp and chicken in the top of the oven until cooked through, 6-8 min.**
Fluff rice with a fork. Reheat the same pan (from step 2) over medium. Add vegetable mix and 1/4 cup (1/3 cup) water. Season with salt and pepper, then increase heat to medium-high. Cook, stirring occasionally, until water evaporates, 4-5 min.Meanwhile, add remaining oyster sauce and 1 tbsp (2 tbsp) water to remaining miso mixture. Once water evaporates, add 1 tbsp (2 tbsp) oil, then drizzle half the miso mixture over pan. Cook, stirring often, until sauce starts to caramelize, 1 min.
Add rice and green onion whites to the pan. Drizzle remaining miso mixture over top, then toss to combine.Spread rice in an even layer covering the bottom. Without removing the pan, turn the heat off. Let sit, without stirring, until rice on the bottom starts to crisp, 3-5 min.Add cooked shrimp. Toss to combine.
Thinly slice chicken.Season rice with salt and pepper, to taste, then toss to combine.Divide shrimp and veggie rice between plates. Top with chicken. Drizzle sweet chili sauce over top.Sprinkle crispy shallots and remaining green onions over top. Drizzle with chili-garlic sauce, if desired.
1050
kcal
Calories
35
g
Fat
8
g
Saturated Fat
113
g
Carbohydrate
26
g
Sugar
5
g
Dietary Fiber
68
g
Protein
315
mg
Cholesterol
3570
mg
Sodium
0.1
g
Trans Fat
1250
mg
Potassium
175
mg
Calcium
4.25
mg
Iron
avec fruits à noyau et quartiers de pommes de terre