Sauté de poulet bio rapide

Nouveau

Protéines bios

Familiale

Rapido

Sauté de poulet bio rapide

avec riz frit au brocoli et aux carottes

10 min

Difficulté: 2/3

Chinoise

Ingrédients: Poitrines de poulet biologique • Brocoli • Riz au jasmin • Sauce hoisin (soya, sésame, moutarde) (sucres (sucre, glucose, mélasse de fantaisie), eau, pâte de tomates, sauce soya (soya, maltodextrine, sel), vinaigre, amidon de maïs modifié, vinaigre de riz, tahini (sésame), sel, huile de soya, huile de sésame, moutarde, poudre d'ail, poudre d'oignon, épices, arôme naturel, gomme xanthane, acide citrique, caramel, sorbate de potassium, benzoate de sodium) • Carotte • Sauce soya (soya, sulfites, blé) (eau, blé, fèves de soya, sel, protéines de soya hydrolysées, sucres (sucre, solides de glucose, mélasse, solides de sirop de maïs), agents d'assaisonnement, couleur caramel, extrait de réglisse, fécule de maïs modifiée, acide citrique, benzoate de sodium, propionate de sodium, sorbate de potassium, alcool) • Mayonnaise (moutarde, œuf) (huile de canola et/ou de soya, œuf entier liquide, jaune d'œuf surgelé, eau, sel, sucre, vinaigre, jus de citron concentré, extrait d'épices, moutarde, acide lactique, EDTA de calcium disodique) • Fécule de maïs • Graines de sésame • Oignon vert.

Allergens

Triticale

Soya

Moutarde

Blé

Lait

Sulfites

Crustacés

Oeuf

Peut contenir des traces d’allergènes

Arachides

Sésame

Noix

Poisson

Gluten

Tags

Protéines bios

Familiale

Pan-asian-plates

Rapido

Noodle-stir-fry

Ingrédients

Poitrines de poulet bio

2 unit(s)

Riz au jasmin

0.75 cup

Carotte, en juliennes

56 g

Brocoli

227 g

Sauce hoisin

4 tbsp

Graines de sésame

9 g

Fécule de maïs

18 g

Mayonnaise

2 tbsp

Oignons verts

2 unit(s)

Sauce soja

2 tbsp

Huile

5 tbsp

Sel

0.25 tsp

Poivre

0.25 tsp

Farine tout usage

2 tbsp

Preparation

Before starting, preheat the oven to 450°F. Wash and dry all produce.
To a medium pot, add 1 1/4 cups (2 1/2 cups) water and 1/8 tsp (1/4 tsp) salt. Cover and bring to a boil over high.
Using a strainer, rinse rice until water runs clear.
To the boiling water, stir in rice, then reduce heat to low. Cover and cook for 13-15 min, until rice is tender and water is absorbed.
Remove from heat. Set aside, still covered.

Meanwhile, cut broccoli into bite-sized pieces.
Thinly slice the green onions.
Add broccoli and 1 tbsp (2 tbsp) oil to a baking sheet. Season with salt and pepper, then toss to combine.
Roast in the middle of the oven for 8-10 min, until tender crisp.

Meanwhile, 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. Season both sides with salt and pepper.
In a shallow dish, combine 2 tbsp (4 tbsp) flour, cornstarch and sesame seeds. Coat chicken all over with mayo.
Working with one chicken breast at a time, press both sides into sesame mixture to coat completely.

Heat a large non-stick pan over medium-high. When hot, add 2 tbsp oil, then chicken.
Pan-fry for 2-3 min per side, until golden. (NOTE: Don't overcrowd the pan. Cook in batches for 4 servings, using 2 tbsp oil per batch).
Transfer chicken to a foil-lined baking sheet.
Bake in the top of the oven for 10-12 min, until chicken is cooked through.**
Carefully wipe the pan clean.

Fluff rice with a fork.
Heat the same pan over medium-high. When hot, add 2 tbsp (4 tbsp) oil, then rice, roasted broccoli, carrots and soy sauce.
Cook for 2-3 min, stirring occasionally, until any liquid has absorbed and rice is starting to turn brown.