avec purée de patates douces à l’érable
Préparer un poulet croustillant n’est pas si difficile lorsqu’on suit les étapes. Le résultat : du poulet juteux enrobé d’une croustillante panure à la panko et aux amandes, accompagné d’une purée de patate douce à l’érable et de haricots verts parfumés à l’ail.
Allergens
Utensils
Tags
Poitrines de poulet
2 unit
Amandes, tranchées
28 g
Chapelure panko
0.25 cup
Mayonnaise
2 tbsp
Patates douces
340 g
Sirop d'érable
2 tbsp
Gousses d'ail
2 unit
Brocoli, en fleurons
227 g
Beurre non salé
2 tbsp
Huile
1 tbsp
Sel
0.25 tsp
Poivre
0.125 tsp
Before starting, preheat the oven to 425°F. Wash and dry all produce. Finely chop almonds. Heat a large non-stick pan over medium-high heat. When hot, add 1/2 tbsp oil (dbl for 4 ppl), then panko and almonds. Toast, stirring often, until golden, 2-3 min. Remove pan from heat. Transfer toasted panko and almond mixture to a shallow dish. Season with salt and pepper, then stir to combine.
Pat chicken dry with paper towels. 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. Coat chicken all over with mayo. Working with one chicken breast at a time, press both sides into almond-panko mixture to coat completely. Transfer coated chicken to a parchment-lined baking sheet and drizzle with 1/2 tbsp oil (dbl for 4 ppl).
Bake chicken in the middle of the oven until golden-brown and cooked through, 18-20 min.** While chicken bakes, peel, then cut sweet potatoes into 1/2-inch pieces. Combine sweet potatoes with 1 tsp salt and enough water to cover (by approx. 1-2 inches) in a large pot (use same for 4 ppl). Cover and bring to a boil over high heat. Once boiling, reduce heat to medium. Simmer uncovered until fork-tender, 10-12 min.
While sweet potatoes cook, cut broccoli into bite-sized pieces. Peel, then mince or grate garlic. Heat the same pan (from step 1) over medium-high. When hot, add broccoli and 3 tbsp water (dbl for 4 ppl). Cook, stirring occasionally, until tender-crisp, 4-5 min. Add 1 tbsp butter (dbl for 4 ppl) and garlic. Cook, stirring often, until fragrant, 1 min. Season with salt and pepper.
When sweet potatoes are done, drain and return them to the same pot, off heat. Mash in half the maple syrup and 1 tbsp butter (dbl both for 4 ppl) until smooth. Season with salt and pepper.
Divide garlic broccoli, maple sweet potato mash and almond-crusted chicken between plates.
940
kcal
Calories
52
g
Fat
13
g
Saturated Fat
70
g
Carbohydrate
27
g
Sugar
10
g
Dietary Fiber
49
g
Protein
180
mg
Cholesterol
700
mg
Sodium
avec écrasé de pommes de terre et brocoli à l'ail