avec salade de boulgour
Le boulgour moelleux et terreux forme le lit parfait pour les savoureux filets de poulet en croûte de graines. Avec ses concombres, ses tomates, sa roquette, ses épinards et son feta, cette salade regorge de saveurs!
Allergens
Utensils
Tags
Filets de poitrines de poulet
340 g
Boulgour
0.5 cup
Mélange de graines
56 g
Huile
3 tbsp
Mayonnaise
2 tbsp
Mini concombres
66 g
Poivre
0.375 tsp
Vinaigre de vin blanc
1 tbsp
Chapelure panko
0.5 cup
Feta, émietté
0.25 cup
Mélange printanier
56 g
Sel
1.125 tsp
Sucre
0.5 tsp
Tomato
80 g
Before starting, preheat the oven to 425°F. Wash and dry all produce. Add 1/2 cup water and 1/2 tsp salt (dbl both for 4 ppl) to a medium pot. Cover and bring to a boil over high heat. Roughly chop seed blend.
Add bulgur to the boiling water. Stir to combine, then remove the pot from heat. Cover and let stand until bulgur is tender and liquid is absorbed, 15-16 min.
Meanwhile, combine chopped seeds, panko, 1/4 tsp salt and 1/4 tsp pepper (dbl for 4 ppl) in a shallow dish. Pat chicken dry with paper towels, then season with salt and pepper. Coat chicken all over with mayo. Working with one tender at a time, press both sides into seed mixture to coat completely.
Transfer chicken to a parchment-lined baking sheet, then drizzle 1 tbsp oil (dbl for 4 ppl) over top. Bake in the middle of the oven, flipping halfway, until cooked through, 12-14 min.**
Meanwhile, cut cucumber into 1/4-inch rounds. Cut tomato into 1/4-inch pieces. Whisk together vinegar, 1/2 tsp sugar, 2 tbsp oil and 1/4 tsp salt (dbl all for 4 ppl) in a small bowl.
When bulgur is done, fluff with a fork, then add cucumbers, tomatoes, spring mix and half the dressing. Season with salt and pepper, then stir to combine. Divide bulgur salad between plates. Top with chicken. Drizzle remaining dressing over top. Sprinkle with feta.
940
kcal
Calories
53
g
Fat
9
g
Saturated Fat
60
g
Carbohydrate
4
g
Sugar
3
g
Dietary Fiber
57
g
Protein
136
mg
Cholesterol
1630
mg
Sodium
avec salade de boulgour, de tomates et de concombres
avec salade au boulgour, aux tomates et aux concombres
avec salade au boulgour, aux tomates et aux concombres
avec salade de boulgour, de tomates et de concombres
avec salade de boulgour, de tomates et de concombres
avec salade au boulgour, aux tomates et aux concombres
avec salade de boulgour, de tomates et de concombres