avec courgettes à l’aneth et haricots verts
Notre sauce crémeuse au citron vient égayer ce plat de poulet et prouve que l’aneth et le citron forment un duo divin! 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.
Allergens
Utensils
Tags
Poitrines de poulet
2 unit
Courgette
200 g
Haricots verts
170 g
Ail
3 g
Aneth
7 g
Citron
1 unit
Crème sure
3 tbsp
Concentré de bouillon de poulet
1 unit
Greek Spice Mix
1 tbsp
Beurre non salé
1 tbsp
Huile
1.5 tbsp
Sel et Poivre
0.125 tsp
Before starting, preheat the oven to 425°F. Wash and dry all produce. Cut zucchini into 1/4-inch thick rounds. Trim, then halve green beans. Peel, then mince or grate garlic. Roughly chop dill. Zest, then juice half the lemon (whole lemon for 4 ppl). Cut any remaining lemon into wedges. Pat chicken dry with paper towels. Season with 2 tsp Lemon-Pepper Seasoning (dbl for 4 ppl).
Heat a large non-stick pan over medium heat. When hot, add 1/2 tbsp oil (dbl for 4 ppl), then the chicken. Sear, until golden-brown, 1-2 min per side. Transfer to one side of a baking sheet.
Toss zucchini and green beans with 1 tbsp oil (dbl for 4 ppl) on the other side of the baking sheet with the chicken. Season with salt and pepper. Roast chicken and veggies in the middle of the oven, until chicken is cooked through and veggies are tender, 10-12 min.**
While chicken and veggies roast, heat the same pan (from step 2) over medium heat. When hot, add 1 tbsp butter (dbl for 4 ppl), then garlic. Cook, stirring often, until fragrant, 30 sec. Add 1/4 cup water (dbl for 4 ppl), broth concentrate and remaining Lemon-Pepper Seasoning. Cook, stirring occasionally, until sauce is slightly thickened, 1-2 min. Remove pan from heat, then stir in sour cream and 1/2 tbsp lemon juice (dbl for 4 ppl).
Toss zucchini and green beans with lemon zest and half the dill. Thinly slice chicken on the baking sheet. Divide chicken, zucchini and green beans between plates. Drizzle lemon cream sauce over chicken. Sprinkle remaining dill over top.
0
kJ
Energy (kJ)
460
kcal
Calories
25
g
Fat
8
g
Saturated Fat
20
g
Carbohydrate
7
g
Sugar
6
g
Dietary Fiber
44
g
Protein
140
mg
Cholesterol
670
mg
Sodium
avec courgettes et haricots verts à l'aneth
avec courgettes et haricots verts à l’aneth
avec courgettes et haricots verts à l'aneth