avec salade de bébés épinards et de poivrons italiens
La meilleure partie de ce poulet parmigiana est la couche de fromage croustillant sur le dessus! Chaque bouchée est juteuse, salée et fromagée. Servi avec des poivrons tendres assaisonnés à l'italienne et des épinards parfaitement assaisonnés, le repas est simple et raffiné! Ingrédients : Poitrines de poulet biologique • Carottes • Riz basmati • Sauce au cari tikka (eau, concentré de tomates, oignons, sucre, substances laitières modifiées, huile de soya, vinaigre, amidon de maïs modifié, sel, ail, huile de canola, jus de citron concentré, poudre d'ail, poudre d'oignon, assaisonnement, épices, polysorbate 60, gomme xanthane, acide citrique, sorbate de potassium, benzoate de sodium) (lait) • Crème 35% (crème, lait, dextrose, gel de cellulose, carraghénane, mono et diglycérides, gomme de cellulose, polysorbate 80, citrate de sodium, phosphate disodique) (lait) • Pâte de cari douce (eau, oignons, pâte de tomates, vinaigre, huile végétale, ail, amidon de maïs modifié, ail en poudre, sel, poudre de cari, épices, gomme de xanthane, acide citrique, caramel, sorbate de potassium, benzoate de sodium) • Épinards • Sel d'ail (sel, poudre d'ail, dioxyde de silicium) • Ail
Allergens
Utensils
Tags
Poitrines de poulet bio
2 unit(s)
Mayonnaise
2 tbsp
Chapelure panko
0.33 cup
Poivron
1 unit(s)
Sauce marinara
0.5 cup
Parmesan, râpé grossièrement
0.5 cup
Jeunes épinards
56 g
Vinaigre de vin rouge
1 tbsp
Assaisonnement italien
4.3 g
Moutarde de Dijon
0.5 tbsp
Oignon rouge
0.5 unit(s)
Poivre*
0.125 tsp
Sucre*
0.5 tsp
Sel*
0.125 tsp
Huile*
2.5 tbsp
- Wash and dry all produce.
- To a shallow dish, add panko and half the Parmesan. Stir to combine.
- Pat chicken dry with paper towels. 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, pepper and half the Italian Seasoning.
- Coat each chicken breast all over with mayo.
- Working with one chicken breast at a time, press both sides into panko mixture to coat completely.
- Heat a large non-stick pan over medium.
- When hot, add 1 tbsp oil, then chicken. (NOTE: For 4 servings, pan-fry chicken in batches, using 1 tbsp oil per batch.)
- Pan-fry for 3-4 min per side, until golden.
- Transfer chicken to a foil-lined baking sheet. Carefully wipe the pan clean.
- Spoon marinara sauce over chicken, then sprinkle with remaining Parmesan.
- Broil in the middle of the oven until cheese is golden and chicken is cooked through.**
- Meanwhile, core, then cut pepper into 1/4-inch slices.
- Peel, then cut half the onion into 1/4-inch slices (whole onion for 4 servings).
- Heat the same pan (from step 2) over medium-high.
- When hot, add 1/2 tbsp (1 tbsp) oil, then onions and remaining Italian Seasoning. Season with salt and pepper. Cook for 3-4 min, stirring occasionally, until tender.
- Transfer onions to a plate to cool slightly.
- Meanwhile, to a large bowl, add Dijon, vinegar, 1/2 tsp (1 tsp) sugar and 1 tbsp (2 tbsp) oil. Season with salt and pepper, then whisk to combine.
- To the bowl with dressing, add spinach, peppers and onions. Toss to combine.
- Divide chicken parmigiana and salad between plates.
690
kcal
Calories
40
g
Fat
9
g
Saturated Fat
30
g
Carbohydrate
9
g
Sugar
4
g
Dietary Fiber
51
g
Protein
150
mg
Cholesterol
1100
mg
Sodium
0.4
g
Trans Fat
1250
mg
Potassium
300
mg
Calcium
4.5
mg
Iron
