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
Beurre non salé
1 tbsp
Huile
1.5 tbsp
Sel
0.125 tsp
Poivre
0.063 tsp
Before starting, preheat the oven to 425°F. Wash and dry all produce. 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 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, then 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 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 the baking sheet with veggies 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, heat the same pan (from step 3) over medium. When 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
31
g
Fat
13
g
Saturated Fat
16
g
Carbohydrate
8
g
Sugar
4
g
Dietary Fiber
42
g
Protein
175
mg
Cholesterol
820
mg
Sodium
0.5
g
Trans Fat
1150
mg
Potassium
100
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