avec brocoli 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! « Faible en glucides » est basé sur un calcul considérant la quantité de glucides par portion.
Allergens
Utensils
Tags
Poitrines de poulet
2 unit
Oignon rouge
113 g
Concentré de bouillon de poulet
1 unit
Ail
6 g
Greek Spice Mix
1 tbsp
Sucre
1 tsp
Beurre non salé
2 tbsp
Huile
1 tbsp
Sel
0.063 tsp
Farine tout usage
1 tbsp
Sel d'ail
1 tsp
Brocoli, en fleurons
227 g
Haricots verts
170 g
Poivre
0.125 tsp
Before starting, preheat the oven to 425°F. Wash and dry all produce. 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 pot from heat.
While onions caramelize, pat chicken dry with paper towels. Season with half the garlic 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 it doesn't cook all the way through in this step!) Remove 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.
While chicken roasts, cut broccoli into bite-sized pieces. Trim green beans. Peel, then mince or grate garlic. Heat the same pan (from step 2) over medium heat. Add 1 tbsp butter (dbl for 4 ppl), then swirl pan until melted, 30 sec. Add broccoli, green beans and 2 tbsp water (dbl for 4 ppl). Stir to combine. Cook, covered, stirring occasionally, until tender, 4-5 min. Add garlic, Lemon-Pepper Seasoning and half of the remaining garlic salt. Cook, stirring often, until fragrant, 1 min. Transfer veggies to a plate and cover to keep warm. Carefully wipe pan clean.
Heat the same pan over medium. When hot, add 1 tbsp butter (dbl for 4 ppl), then swirl pan until melted, 30 sec. Add flour and remaining garlic salt. 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 pepper. Bring to a boil and cook, whisking often, until gravy thickens slightly, 2-3 min.
Divide caramelized onion chicken and veggies between plates. Spoon gravy over top.
500
kcal
Calories
24
g
Fat
9
g
Saturated Fat
29
g
Carbohydrate
10
g
Sugar
7
g
Dietary Fiber
45
g
Protein
155
mg
Cholesterol
1200
mg
Sodium
avec feta et amandes grillées