avec salade de chou à l’ananas
Ce souper vibrant et rafraîchissant atteint l'équilibre parfait des saveurs : du poulet tendre et épicé sur du boulgour grillé, accompagné d'une salade de chou crémeuse et sucrée à l'ananas pour une délicieuse touche tropicale. Ingrédients : Poitrine de poulet • Mélange pour salade de chou (carotte, chou vert, chou rouge) • Ananas en coupe (ananas, jus d'ananas, acide ascorbique, acide citrique) • Boulgour (semoule de blé dur) (blé) • Oignon rouge • Sauce jerk (eau, piments jalapeno verts, vinaigre blanc, ail, épices, sel, huile de soya, jus de citron, amidon de maïs modifié, gomme xanthane, colorant naturel, acide citrique, sorbate de potassium) • Mayonnaise (huile de canola et/ou de soya, œuf entier liquide, jaune d'œuf surgelé, eau, sel, sucre, vinaigre, jus de citron concentré, extrait d'épices, moutarde, acide lactique, EDTA de calcium disodique) (moutarde, œuf) • Cassonade (sucre de canne, mélasse) • Coriandre • Mélange d'épices des caraïbes (épices et herbes, sucres (sucre, cassonade, maltodextrine), sel, poudre d'oignon, poudre d'ail, huile de canola, dioxyde de silicium, acide citrique, oléorésine de paprika).
Allergens
Utensils
Tags
Poitrines de poulet
2 unit
Mélange d'épices des Caraïbes
6 g
Sauce jerk
2 tbsp
Cassonade
1 tbsp
Salade de chou
170 g
Coriandre
7 g
Mayonnaise
2 tbsp
Oignon rouge
0.5 unit
Coupe d'ananas en cubes
1 unit
Boulgour
0.5 cup
Huile
1 tbsp
Sel
0.125 tsp
Poivre
0.125 tsp
- Before starting, preheat the oven to 450˚F.
- Wash and dry all produce.
- To a small bowl, add jerk sauce and brown sugar. Stir to combine.
- To a large bowl, add 1 tsp (2 tsp) jerk-brown sugar mixture. Set aside.
- Pat chicken dry with paper towels. Season with salt, pepper and Caribbean Spice Blend.
- In a large non-stick pan, heat 1 tbsp (2 tbsp) oil over medium-high.
- When hot, add chicken. (NOTE: Don't crowd the pan; cook chicken in 2 batches if needed.) Cook for 1-2 min per side, until golden.
- Transfer chicken to a parchment-lined baking sheet.
- Spread remaining jerk-brown sugar mixture all over chicken.
- Roast in the middle of the oven for 12-14 min, until chicken is cooked through.**
- Meanwhile, peel, then cut half the onion into 1/4-inch pieces (use whole onion for 4 servings).
- Heat a medium pot over medium.
- When hot, add 1/2 tbsp (1 tbsp) oil, then onions. Cook for 2-3 min, until onions begin to soften.
- Add 3/4 cup (1 1/2 cups) water and 1/8 tsp (1/4 tsp) salt.
- Cover and bring to a boil over high. Once boiling, add bulgur.
- Cover, remove from heat and let stand for 15-16 min, until bulgur is tender and liquid is absorbed.
- Meanwhile, strain pineapple, then roughly chop.
- Roughly chop cilantro.
- To the large bowl with measured jerk-brown sugar mixture, add mayo and pineapple. Stir to combine.
- Add coleslaw mix, then toss to combine. Season with salt and pepper, to taste.
- Slice chicken.
- Fluff bulgur with a fork, then stir in half the cilantro.
- Divide bulgur, chicken and slaw between plates.
- Drizzle any resting liquid from the baking sheet over chicken.
- Sprinkle remaining cilantro over slaw.
If you've opted to get chicken breasts, prep in the same way the recipe instructs you to prep pork.
When the pan is hot, add chicken. (NOTE: Don't crowd the pan; cook chicken in 2 batches if needed.) Cook for 1-2 min per side, until golden. Transfer chicken to a parchment-lined baking sheet. Spread remaining jerk-brown sugar mixture all over chicken. Roast in the middle of the oven for 12-14 min, until chicken is cooked through.**
650
kcal
Calories
24
g
Fat
3.5
g
Saturated Fat
63
g
Carbohydrate
18
g
Sugar
7
g
Dietary Fiber
47
g
Protein
135
mg
Cholesterol
910
mg
Sodium
0.1
g
Trans Fat
1150
mg
Potassium
100
mg
Calcium
3
mg
Iron
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