avec boulgour citronné
Nous hésitons à choisir nos préférés : les cubes de tofu fumé, épicés et sucrés ou le boulgour garni de légumes à l'ail. En fin de compte, c'est celui qui mangera ce plat qui vaincra! « Faible en glucides » (50 g de glucides ou moins) est fondé sur un calcul de la quantité de glucides par portion. Ingrédients : Filets de poulet • Tofu (soya non OGM, eau, sulfate de calcium, nigari) (soya) • Poivron • Boulgour (semoule de blé dur) (blé) • Miel • 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) • Citron • Feta (lait pasteurisé, lait partiellement écrémé, eau, sel, lipase, culture bactérienne, enzyme microbienne, cellulose, natamycine, chlorure de calcium) (lait) • Épinards • Mélange d’épices façon harissa (épices, sel, ail déshydraté, huile de canola, dioxyde de silicium, extrait d'épice) • Ail.
Allergens
Utensils
Tags
Tofu
1 unit(s)
Boulgour
0.5 cup
Miel
2 unit(s)
Mélange d'épices harissa
7 g
Gousses d'ail
2 unit(s)
Bébés épinards
28 g
Mayonnaise
2 tbsp
Poivron
1 unit(s)
Citron
0.5 unit(s)
Feta, émietté
0.25 cup
Filets de poitrines de poulet
310 g
Huile
1.5 tbsp
Sel
0.5 tsp
Poivre
0.125 tsp
Beurre
1 tbsp
- Before starting, wash and dry all produce.
- Core, then cut pepper into 1/2-inch pieces.
- Finley chop spinach.
- Peel, then mince or grate garlic.
- Zest, then juice half the lemon (whole lemon for 4 servings).
- Cut any remaining lemon into wedges.
- Heat a medium pot over medium. When hot, add 1 tbsp (2 tbsp) butter, then swirl the pan to melt.
- Add garlic and bulgur. Cook 1 min, stirring constantly, until fragrant.
- Add 2/3 cup (1 cup) water, spinach and 1/2 tsp (1 tsp) salt to the pot. Cover and bring to a boil over high, then remove from heat.
- Let stand 16-18 min, until bulgur is tender and liquid is absorbed. Fluff bulgur with a fork.
- Pat chicken dry with paper towels. Season with salt and pepper.
- Heat a large non-stick pan over medium-high. When hot, add 1/2 tbsp (1 tbsp) oil, then chicken. Sear for 3-4 min per side, until chicken is golden and cooked through.**
- Transfer to a plate. Cover loosely with foil to keep warm.
- Meanwhile, pat tofu dry with paper towels, then cut or tear into 1/2-inch pieces. Sprinkle with Harissa Spice Blend. Season with salt and pepper.
- To the same pan, add 1 tbsp (2 tbsp) oil, then tofu. Pan-fry 7-8 min, turning occasionally, until golden.
- Meanwhile, to a large bowl, add honey. Set aside.
- Meanwhile, to a small bowl, add mayo and 1/2 tbsp (1 tbsp) lemon juice. Whisk to combine.
- Add 1/2 tbsp (1 tbsp) oil to the same pan (used in step 3), then peppers. Cook 3-4 min, stirring occasionally, until tender-crisp. Season with salt and pepper.
- Once cooked, transfer tofu to the bowl with honey, then toss to combine. Season with salt.
- Stir peppers and lemon zest into bulgur.
- Divide bulgur between bowls, then top with tofu and chicken. Drizzle any honey remaining in the bowl over top.
- Drizzle with lemon mayo.
- Sprinkle with feta.
If you've opted to add chicken breast tenders, pat dry with paper towels. Season with salt and pepper. Heat a large non-stick pan over medium-high. When hot, add 1/2 tbsp (1 tbsp) oil, then chicken. Sear for 3-4 min per side, until chicken is golden and cooked through.** Transfer to a plate. Cover loosely with foil to keep warm. Use the same pan to cook tofu in step 3.
Top bowls with chicken.
900
kcal
Calories
45
g
Fat
11
g
Saturated Fat
48
g
Carbohydrate
15
g
Sugar
7
g
Dietary Fiber
64
g
Protein
160
mg
Cholesterol
1160
mg
Sodium
0.4
g
Trans Fat
1200
mg
Potassium
650
mg
Calcium
6
mg
Iron
