avec brocoli et courgettes à l’ail
Cette recette toute spéciale vous offre une symphonie de saveurs gourmandes, du poulet juteux aux oignons caramélisés, en passant par les légumes parfumés à l’ail! Versez-vous un verre de vin, relaxez et savourez! Les « repas futés » sont basés sur un calcul considérant la quantité de kilocalories et de glucides par portion.
Allergens
Utensils
Tags
Poitrines de poulet
2 unit
Oignon rouge
113 g
Concentré de bouillon de poulet
1 unit
Gousses d'ail
2 unit
Sel au poulet
1 tbsp
Sucre
1 tsp
Beurre non salé
2 tbsp
Huile
1 tbsp
Sel
0.125 tsp
Farine tout usage
1 tbsp
Brocoli, en fleurons
227 g
Poivre
0.125 tsp
Courgette
200 g
Before starting, preheat the oven to 425°F. Wash and dry all produce. Peel, then cut onion into 1/2-inch slices. Heat a medium pot over medium heat. When hot, add 1/2 tbsp oil (dbl for 4 ppl), then onions. Cook, stirring occasionally, until golden-brown, 6-7 min. Add 1 tsp sugar and 1 tbsp water (dbl both for 4 ppl), then season with salt. Cook, stirring occasionally, until onions are dark golden-brown, 3-4 min. Remove the pot from heat.
Meanwhile, pat chicken dry with paper towels. Season with half the chicken salt and pepper. Heat a large non-stick pan over medium-high heat. When hot, add 1/2 tbsp oil (dbl for 4 ppl), then chicken. Sear until chicken is golden-brown, 1-2 min per side. (NOTE: It's okay if chicken doesn't cook all the way through in this step.) Remove the pan from heat, then transfer chicken to a parchment-lined baking sheet.
Top chicken with caramelized onions. Roast in the middle of the oven until chicken is cooked through, 14-16 min.**
Meanwhile, cut broccoli into 1/2-inch pieces. Halve zucchini lengthwise, then cut into 1/2-inch-thick half-moons. Peel, then mince or grate garlic. Heat the same pan (from step 2) over medium. Add 1 tbsp butter, then swirl the pan until melted, 30 sec. Add broccoli, zucchini and 1/4 cup water. (NOTE: Don't overcrowd the pan; cook veggies in 2 batches for 4 ppl, using 1 tbsp butter and 1/4 cup water per batch.) Cover and cook, stirring occasionally, until veggies are tender, 4-5 min. Add garlic and remaining chicken salt. Cook uncovered, stirring often, until veggies are fragrant and water evaporates, 1-2 min. Transfer veggies to a plate and cover to keep warm.
Reheat the same pan over medium. When hot, add 1 tbsp butter (dbl for 4 ppl), then swirl the pan until melted, 30 sec. Add flour. Cook, whisking often, until mixture turns golden, 1 min. Slowly whisk in 1/2 cup water (dbl for 4 ppl) and broth concentrate. Season with salt and pepper, to taste. Bring to a boil. Once boiling, cook, whisking often, until gravy thickens slightly, 2-3 min.
Thinly slice chicken, if desired. Divide caramelized onion chicken and veggies between plates. Spoon gravy over top.
490
kcal
Calories
24
g
Fat
9
g
Saturated Fat
25
g
Carbohydrate
9
g
Sugar
5
g
Dietary Fiber
45
g
Protein
155
mg
Cholesterol
1080
mg
Sodium