avec poivrons et petits pois
Le ragoût est l'équivalent alimentaire d'un câlin. Cette recette à base de savoureux poulet haché et de légumes, à la fois faible en calories et en glucides, ne fait pas exception à la règle! Assaisonné d'un mélange d’épices acidulé à l’ail, ce ragoût vous réchauffera l'âme.
Allergens
Utensils
Tags
Poulet maigre haché
250 g
Carotte
1 unit
Poivron
1 unit
Oignon jaune
1 unit
Petits pois
56 g
Gousses d'ail
2 unit
Tomates broyées
398 mL
Concentré de bouillon de poulet
1 unit
Mélange d’épices acidulé à l’ail
1 tbsp
Sucre
1 tsp
Huile
1.5 tbsp
Sel
0.125 tsp
Poivre
0.125 tsp
Before starting, wash and dry all produce. Peel, then quarter carrot lengthwise. Cut into 1/4-inch quarter-moons.Core, then cut pepper into 1/4-inch pieces.Peel, then cut onion into 1/4-inch pieces.Peel, then mince or grate garlic.
Heat a large pot over medium-high heat.When hot, add 1 tbsp (2 tbsp) oil, then carrots and chicken. Cook, breaking up chicken into smaller pieces, 1-2 min. (NOTE: Chicken and carrots will finish cooking in step 3.)
Add 1/2 tbsp (1 tbsp) oil to the same pot, then onions, peppers and garlic. Cook, stirring occasionally, until veggies are tender-crisp and chicken is cooked through, with no pink remaining, 3-4 min.\*\* Season with Zesty Garlic Blend, salt and pepper.
Add broth concentrate, crushed tomatoes, green peas, 1 tsp (2 tsp) sugar and 1 cup (2 cups) water. Bring to a boil over high. Once boiling, reduce heat to medium-low. Simmer, stirring occasionally, until stew thickens slightly, 6-8 min. Season with salt and pepper, to taste. (TIP: If you prefer a brothier stew, add more water, 1/4 cup at a time.)Remove from heat.
Divide stew between bowls.
470
kcal
Calories
22
g
Fat
4.5
g
Saturated Fat
42
g
Carbohydrate
22
g
Sugar
9
g
Dietary Fiber
29
g
Protein
110
mg
Cholesterol
710
mg
Sodium
0.1
g
Trans Fat
1800
mg
Potassium
100
mg
Calcium
3.25
mg
Iron
et couscous d'épinards au beurre