avec écrasé de pommes de terre et brocoli à l'ail
Dans le souper de ce soir, la sauce aux échalotes vole la vedette en rehaussant les saveurs du filet de porc juteux, de la purée onctueuse et du brocoli à l’ail! Riche en protéines (50 g de protéines ou plus) est basé sur un calcul par portion de la quantité de protéines de la recette. Ingrédients : Pomme de terre Russet • Poitrines de poulet • Brocoli • Échalote • Mélange d’épices pour sauce brune (soya, blé) (farine de blé (blé), sauce soya déshydratée [sauce soya (soya, blé, sel), maltodextrine, sel], poudre d'oignon, poudre d'ail, sucres (extrait sec de sirop de maïs, maltodextrine), extrait de levure, dioxyde de silicium, huile de canola, colorant caramel) • Concentré de bouillon de poulet (sucres (maltodextrine, sucre), bouillon de poulet, graisse de poulet, arôme de poulet (bouillon de poulet, sel, arôme, eau, acide glutamique, gras de poulet, poudre de poulet, gomme xanthane, huile de tournesol biologique), sel, extrait de levure, gomme xanthane, arôme naturel) • Sel d'ail (sel, poudre d'ail, dioxyde de silicium).
Allergens
Utensils
Tags
Poitrines de poulet
2 unit(s)
Brocoli
227 g
Pomme de terre Russet
2 unit(s)
Sel d’ail
2 g
Échalote
2 unit(s)
Mélange d'épices pour sauce
20 g
Concentré de bouillon de poulet
2 unit(s)
Huile*
2 tbsp
Butter*
3 tbsp
Poivre*
0.25 tsp
Sel*
0.25 tsp
Lait*
3 tbsp
- Before starting, preheat the oven to 450˚F.
- Wash and dry all produce.
- Pat pork dry with paper towels, then season with 1/4 tsp (1/2 tsp) garlic salt and pepper.
- Heat a large non-stick pan over medium-high.
- When hot, add 1 tbsp (2 tbsp) oil, then pork. Sear for 4-6 min, turning occasionally, until golden.
- Transfer pork to a parchment-lined baking sheet.
- Roast pork in the middle of the oven for 12-14 min, until cooked through.**
- Meanwhile, remove any brown spots from potatoes, then peel and cut into 1-inch pieces.
- To a large pot, add potatoes, 2 tsp salt and enough water to cover by approx. 1 inch (use same for 4 servings). Cover and bring to a boil over high.
- Cook for 10-12 min, until fork-tender.
- Drain and return potatoes to the pot, off heat.
- Meanwhile, peel, then cut shallots into 1/4-inch slices.
- Cut broccoli into bite-sized pieces.
- Heat the same pan (from step 1) over medium-high.
- When hot, add broccoli and 2 tbsp (4 tbsp) water. Cook for 4-5 min, stirring occasionally, until broccoli is tender-crisp and water has evaporated.
- Add 1 tbsp (2 tbsp) oil and 1/4 tsp (1/2 tsp) garlic salt. Cook for 1 min, stirring often, until fragrant.
- Transfer broccoli to a plate, then cover to keep warm.
- Reheat the same pan over medium.
- When hot, add 1 tbsp (2 tbsp) butter, then swirl the pan until melted.
- Add shallots. Cook for 2-3 min, stirring often, until softened.
- Season with salt and pepper.
- To the pan with shallots, add Gravy Spice Blend, broth concentrate and 1 cup (2 cups) water.
- Bring to a boil over high.
- Once boiling, reduce heat to medium. Cook for 2-5 min, stirring often, until sauce thickens slightly.
- To the pan, add any juices from pork. Stir to combine.
- Season with salt and pepper.
- Mash 2 tbsp (4 tbsp) butter and 3 tbsp (6 tbsp) milk into potatoes until creamy. Season with salt and pepper, if you like.
- When pork is done, transfer to a cutting board to rest for 3-5 min, then thinly slice.
- Divide broccoli, mashed potatoes and pork between plates.
- Spoon shallot gravy over pork.
800
kcal
Calories
38
g
Fat
14
g
Saturated Fat
68
g
Carbohydrate
9
g
Sugar
7
g
Dietary Fiber
50
g
Protein
175
mg
Cholesterol
1200
mg
Sodium
1
g
Trans Fat
2150
mg
Potassium
150
mg
Calcium
4.5
mg
Iron
