avec courgettes et poivrons
Notre sauce crémeuse au citron vient égayer ce plat de poulet! Des légumes nourrissants remplacent les féculents dans ce souper faible en glucides. « Faibles en glucides » est fondé sur un calcul considérant 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)
Mélange d'épices à l'ail et à l'aneth
1 tsp
Citron
1 unit(s)
Crème
56 mL
Concentré de bouillon de poulet
1 unit(s)
Poivre au citron
1 tbsp
Huile
1.5 tbsp
Sel
0.125 tsp
Poivre
0.063 tsp
Beurre non salé
1 tbsp
- 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 both halves 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, 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 towards 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.
530
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
820
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
