avec couscous et sauce tahini-ranch
À la fois savoureux et acidulé, ce repas ne manquera pas de vous séduire. Des poitrines de poulet juteuses à l'ail, agrémentées d'une sauce tahini-ranch maison, rendent ce bol irrésistiblement bon. « Faible en glucides » (50 g de glucides ou moins) est fondé sur un calcul de la quantité de glucides par portion. Ingrédients : Tofu (soya non OGM, eau, sulfate de calcium, chlorure de magnésium) (soya) • Tomates Roma • Couscous perlé (semoule de blé dur) (blé) • Citron • Épinards • Mayonnaise (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) (moutarde, œuf) • Sauce tahini (eau, tahini (sésame), amidon de maïs modifié, sucre, vinaigre, sel, jus de citron concentré, huile végétale, ail, huile de canola, épices, arôme naturel, lécithine de soya, gomme xanthane, acide citrique, acide lactique, sorbate de potassium, benzoate de sodium, EDTA de calcium et de disodium) (soya, sésame) • Ciboulette • Mélange d’épices acidulé à l’ail (ail granulé, semoule de maïs, sel, flocons de poivrons déshydratés, épices, sucre, fines herbes, huile de canola, dioxyde de silicium, acide citrique) (sulfites) • Ail.
Allergens
Utensils
Tags
Tofu
1 unit(s)
Couscous
0.5 cup
Tomato
1 unit(s)
Bébés épinards
56 g
Sauce tahini
1 tbsp
Mayonnaise
2 tbsp
Gousses d'ail
1 unit(s)
Citron
1 unit(s)
Ciboulette
7 g
Mélange d’épices acidulé à l’ail
7 g
Poivre
0.25 tsp
Sucre
0.5 tsp
Huile
2 tbsp
Sel
0.25 tsp
Beurre
1 tbsp
- Before starting, wash and dry all produce.
- Heat a large non-stick pan over medium.
- While the pan heats, pat tofu dry with paper towels. Cut tofu in half parallel to the cutting board. (NOTE: You will have two square tofu steaks per block.) Using a fork, poke tofu all over. Season with salt, pepper and half the Zesty Garlic Blend.
- When hot, add 1 tbsp (2 tbsp) oil, then tofu. Pan fry 2-3 min per side, until golden.
- Meanwhile, to a medium pot, add 2/3 cup (1 1/3 cups) water, 1 tbsp (2 tbsp) butter, 1/8 tsp (1/4 tsp) salt and remaining Zesty Garlic Blend.
- Cover and bring to a boil over high heat.
- Once boiling, remove from heat, then add couscous. Stir to combine.
- Cover and let stand, 5 min.
- Meanwhile, cut tomato into 1/2-inch pieces.
- Zest, then juice half the lemon. Cut remaining lemon into wedges.
- Thinly slice chives.
- Peel, then mince or grate garlic.
- To a small bowl, add mayo, half the tahini sauce (use all for 4 servings), half the chives, 1/4 tsp (1/2 tsp) sugar and garlic. Season with salt and pepper, to taste, then stir to combine. (NOTE: This is your tahini-ranch sauce.)
- To a large bowl, add 2 tsp (4 tsp) lemon juice, 1/4 tsp (1/2 tsp) sugar and 1 tbsp (2 tbsp) oil. Season with salt and pepper, then whisk to combine. Set aside. (NOTE: This is your lemon dressing.)
- To the pot with couscous, add lemon zest and remaining chives.
- Season with salt and pepper, then fluff with a fork to combine.
- To the large bowl with lemon dressing, add spinach and tomatoes, then toss to coat.
- Thinly slice tofu.
- Divide couscous and salad between plates. Top with tofu.
- Drizzle tahini-ranch sauce over top.
- Squeeze a lemon wedge over top.
If you've opted to get tofu, pat dry with paper towels. Cut tofu in half parallel to the cutting board. (NOTE: You will have two square tofu steaks per block.) Using a fork, poke tofu all over. Season tofu the same way the recipe instructs you to season chicken. Pan fry 2-3 min per side, until golden.
Plate tofu in the same way the recipe instructs you to plate the chicken.
650
kcal
Calories
41
g
Fat
9
g
Saturated Fat
46
g
Carbohydrate
4
g
Sugar
5
g
Dietary Fiber
25
g
Protein
25
mg
Cholesterol
640
mg
Sodium
0.4
g
Trans Fat
550
mg
Potassium
600
mg
Calcium
4.5
mg
Iron
avec sauce tahini-ranch
