avec croûtons maison et salade de tomates
Cette délicieuse salade s’inspire du poulet parmigiana, un classique italo-américain! La sauce typique pour ce plat, dont la cuisson est lente, a été remplacée par une salade de petites tomates sucrées rafraîchissante! Les « repas futés » sont basés sur un calcul considérant la quantité de kilocalories et de glucides par portion.
Allergens
Utensils
Tags
Poitrines de poulet
2 unit
Petit pain ciabatta
1 unit
Chapelure italienne
0.5 cup
Tomato
80 g
Bébés épinards
56 g
Citron
1 unit
Mayonnaise
2 tbsp
Parmesan, râpé grossièrement
0.25 cup
Sel d'ail
1 tsp
Sucre
0.25 tsp
Huile
5 tbsp
Sel
0.063 tsp
Poivre
0.125 tsp
Before starting, preheat the broiler to high.Wash and dry all produce. Zest, then juice half the lemon (whole lemon for 4 ppl). Cut any remaining lemon into wedges. Cut or tear ciabatta into 1/2-inch pieces. Cut tomato into 1/2-inch pieces.
Heat a large non-stick pan over medium heat. While the pan heats, add ciabatta, half the garlic salt and 1 tbsp oil (dbl for 4 ppl) to a medium bowl. Season with pepper, then toss to coat. When the pan is hot, add ciabatta to the dry pan. Cook, stirring occasionally, until golden-brown on all sides, 3-4 min. Transfer croutons to a plate to cool.
Add breadcrumbs to a shallow dish. Pat chicken dry with paper towels. Carefully slice into the centre of each chicken breast, parallel to the cutting board, leaving 1/2-inch intact on the other end. Open up chicken like a book. Add chicken, mayo, lemon zest and remaining garlic salt to the same medium bowl (from step 2). Season with pepper, then toss to coat. Working with one chicken breast at a time, press both sides into breadcrumbs to coat completely.
Reheat the same pan (from step 2) over medium-high. When hot, add 2 tbsp oil, then chicken. Pan-fry on one side until golden-brown, 4-5 min. Flip chicken and add 1 tbsp oil. Pan-fry until golden brown, 4-5 min. (NOTE: Don't overcrowd the pan. Cook in batches for 4 ppl, using 3 tbsp oil per batch.) Transfer chicken to a foil-lined baking sheet. Sprinkle Parmesan over chicken. Broil in the middle of the oven until cheese is golden and chicken is cooked through, 2-3 min.**
Meanwhile, add lemon juice, 1/4 tsp sugar and 1 tbsp oil (dbl both for 4 ppl) to a large bowl. Season with salt and pepper, then whisk to combine. Add tomatoes, croutons and spinach, then toss to combine.
Thinly slice chicken. Divide chicken and salad between plates. Squeeze a lemon wedge over top, if desired.
870
kcal
Calories
54
g
Fat
9
g
Saturated Fat
44
g
Carbohydrate
4
g
Sugar
5
g
Dietary Fiber
52
g
Protein
135
mg
Cholesterol
1650
mg
Sodium
avec croûtons maison et salade de tomates