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, chlorure de magnésium) (soya) • Poivron • Boulgour (blé) • Citron • 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) • 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, poudre d'ail, huile de canola, dioxyde de silicium, extrait d'épices) • Ail.
Allergens
Soya
Moutarde
Blé
Lait
Sulfites
Crustacés
Oeuf
Peut contenir des traces d’allergènes
Sésame
Poisson
Gluten
Utensils
Cuillères à mesurer
Zesteur
Grand bol
Petit bol
Grande poêle antiadhésive
Casserole moyenne
Fouet
Verre doseur
Tags
30-min-or-less
Épicé
Riche en protéines
Sous 50 g de gluc
Ingrédients
Filets de poitrines de poulet
310 g
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
Tofu
1 unit(s)
Huile
1.5 tbsp
Sel
0.5 tsp
Poivre
0.125 tsp
Beurre
1 tbsp
Preparation
1
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.
2
To the pot, add 2/3 cup (1 cup) water, spinach and 1/2 tsp (1 tsp) salt. 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.
Meanwhile, pat chicken dry with paper towels. Season with salt and pepper.
Heat a large non-stick pan over medium.
When hot, add 1 tbsp (2 tbsp) oil, then chicken. Pan-fry on one side for 6-7 min, until golden. Flip, then cover and continue cooking for 6-7 min, until cooked through.**
Transfer chicken to a plate. Use the same pan to cook tofu in step 3.
3
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.
Heat a large non-stick pan over medium-high. When hot, 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.
4
Meanwhile, to a small bowl, add mayo and 1/2 tbsp (1 tbsp) lemon juice. Whisk to combine.
5
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.
6
Once cooked, transfer tofu to the bowl with honey, then toss to combine. Season with salt.
Stir peppers and lemon zest into bulgur.
Slice chicken
Divide bulgur between bowls, then top with chicken and tofu. Drizzle any honey remaining in the bowl over top.
Drizzle with lemon mayo.
Sprinkle with feta.
Squeeze a lemon wedge over top.
7
If you've opted to add chicken breast tenders, while bulgur cooks, pat dry with paper towels. Season with salt and pepper. Heat a large non-stick pan over medium. When hot, add 1 tbsp (2 tbsp) oil, then chicken. Pan-fry for 6-7 min on one side until golden. Flip, then cover and continue cooking for 6-7 min, until cooked through.** Transfer to a plate. Use the same pan to cook tofu in step 3.