avec courgettes et poivrons
Notre sauce crémeuse au citron vient égayer ce plat de poulet! De nourrissants légumes verts remplacent les féculents dans ce souper faible en glucides.« Faible en glucides » est basé sur un calcul considérant la quantité de glucides par portion. « Faible en glucides » (50 g de glucides ou moins) est fondé sur un calcul de la quantité de glucides par portion.
Allergens
Utensils
Tags
Poitrines de poulet
2 unit(s)
Courgette
2 unit(s)
Poivron
1 unit(s)
Gousses d'ail
1 unit(s)
Citron
1 unit(s)
Mélange d'épices à l'ail et à l'aneth
1 tsp
Poivre au citron
1 tbsp
Crème
56 mL
Concentré de bouillon de poulet
1 unit(s)
Poivre
0.063 tsp
Beurre non salé
1 tbsp
Huile
1.5 tbsp
Sel
0.125 tsp
- Cut zucchini into 1/4-inch rounds.
- Core, then cut pepper into 1-inch pieces.
- Peel, then mince or grate garlic.
- Zest half the lemon (whole lemon for 4 ppl). Cut lemon into wedges.
- Add zucchini, peppers and 1 tbsp oil to an unlined baking sheet. (NOTE: For 4 ppl, use 2 baking sheets, with 1 tbsp oil per sheet.)
- Season with salt, pepper and Dill-Garlic Spice Blend. Toss to combine.
- Roast in the middle of the oven for 5 min. (NOTE: For 4 ppl, roast in the top and middle of the oven, rotating sheets halfway through. Veggies will continue to roast in step 4.)
- Meanwhile, pat chicken dry with paper towels. Season with salt and 2 tsp (4 tsp) Lemon-Pepper Seasoning.
- Heat a large non-stick pan over medium-high heat.
- When the pan is hot, add 1/2 tbsp (1 tbsp) oil, then chicken. Sear until golden brown, 1-2 min per side.
- When veggies have roasted for 5 min, carefully remove baking sheet from the oven. Move veggies toward the edges of the sheet.
- Transfer chicken to the centre of the baking sheet.
- Continue to roast in the middle of the oven until veggies are tender and chicken is cooked through, 10-12 min.**
- Meanwhile, reheat the same pan (from step 3) over medium.
- When the pan is hot, add 1 tbsp (2 tbsp) butter, then garlic. Cook, stirring often, until fragrant, 30 sec.
- Add 1/4 cup (1/2 cup) water, cream, broth concentrate and remaining Lemon-Pepper Seasoning. Cook, stirring occasionally, until sauce thickens slightly, 2-3 min.
- Remove the pan from heat, then stir in half the lemon zest.
- When veggies are done, sprinkle with remaining lemon zest. Toss gently to coat.
- Thinly slice chicken.
- Divide chicken and veggies between plates.
- Drizzle lemon cream sauce over chicken.
- Squeeze a lemon wedge over top, if desired.
520
kcal
Calories
32
g
Fat
12
g
Saturated Fat
18
g
Carbohydrate
9
g
Sugar
4
g
Dietary Fiber
42
g
Protein
175
mg
Cholesterol
780
mg
Sodium
0.5
g
Trans Fat
1250
mg
Potassium
75
mg
Calcium
2
mg
Iron
avec courgettes et haricots verts à l'aneth
avec courgettes et haricots verts à l’aneth
avec courgettes et haricots verts à l'aneth
