avec riz à l'ail et légumes sautés
Ingrédients : Poitrine de poulet • Haricots verts • Riz au jasmin • Chapelure italienne (chapelure grillée [farine enrichie (farine de blé, orge maltée, niacine, sulfate ferreux, mononitrate de thiamine, riboflavine, acide folique), sirop de maïs à haute teneur en fructose, sirop de maïs, huile végétale partiellement hydrogénée, eau, levure, sel, sucres (cassonade, miel, mélasse, sucre, dextrose), gluten de blé, lactosérum, farine de soya, farine de seigle, farine de maïs, son d'avoine, farine de maïs, fécule de maïs, farine de riz, farine de pommes de terre, beurre, agents de conditionnement de la pâte (mono et diglycérides, stéaroyl-lactylate de sodium et/ou de calcium, lécithine de soya, carbonate de calcium, acide ascorbique), nutriments de levure (sulfate d'ammonium, sulfate de calcium, phosphate monocalcique), vinaigre distillé, lait écrémé, babeurre, acide citrique, vinaigre de céréales, datte, iodate de potassium, gomme de guar, phosphate de calcium, acide lactique, propionate de calcium, acide lactique, propionate de calcium, sorbate de potassium, graines de sésame], sel, fromage pecorino romano importé (lait de brebis, sel, présure), épices, arômes naturels et artificiels, ail, oignon et persil) (orge, lait, avoine, seigle, sésame, soya, blé) • Petits pois • Vinaigrette ranch (huile de canola et/ou de soya, babeurre (lait partiellement écrémé, sel, culture bactérienne), vinaigre blanc, eau, sucre, sel, jaune d'oeuf congelé, épices, polysorbate 60, gomme xanthane, arôme naturel, glutamate monosodique, acide lactique , benzoate de sodium, lactate de calcium, EDTA de calcium disodique ) (œuf, lait) • Œuf de catégorie A • Farine tout usage (blé) • Tartinade à l'ail (margarine (huile de soya, eau, huiles de palme et de palmiste modifiées, sel, monoglycérides végétaux, lécithine de soya, sorbate de potassium, arôme naturel, acide citrique, rocou et curcuma, palmitate de vitamine A, vitamine D2), ail, oignon en poudre, eau, sel, mono et diglycérides végétaux, maltodextrine, acide citrique, persil, arôme naturel, gomme de xanthane, sorbate de potassium, colorant naturel, vitamine E) (soya) • Miel • Mélange d’épices aneth et ail (oignon déshydraté, ail déshydraté, sel, aneth, huile de canola, dioxyde de silicium) (sulfites).
Allergens
Utensils
Tags
Poitrines de poulet
2 unit
Œuf
1 unit
Farine tout usage
4 tbsp
Chapelure italienne
24 tbsp
Ranch Dressing
6 tbsp
Riz au jasmin
0.75 cup
Petits pois
113 g
Miel
1 unit
Tartinade à l'ail
2 tbsp
Haricots verts
170 g
Mélange d'épices à l'ail et à l'aneth
4 g
Huile*
3 tbsp
Sel*
0.125 tsp
Poivre*
0.125 tsp
- Before starting, preheat the oven to 450°F. Wash and dry all produce.
- To a medium pot, add 1 1/4 cups (2 1/2 cups) water and 1/8 tsp (1/4 tsp) salt. Cover and bring to a boil over high.
- Using a strainer, rinse rice until water runs clear.
- To the boiling water, stir in rice, then reduce heat to low.
- Cover and cook for 13-15 min, until rice is tender and water is absorbed.
- Remove from heat. Set aside, still covered.
- Trim green beans.
- Carefully slice through the centre of each chicken breast, parallel to the cutting board. (NOTE: You should now have 4 (8) chicken cutlets.)
- Cover each chicken breast with plastic wrap. Using a mallet, rolling pin or heavy-bottomed pan, carefully pound each chicken breast until 1/2-inch thick. Season with salt and pepper.
- In a shallow dish, whisk together eggs and 1 tbsp (2 tbsp) ranch dressing.
- In another shallow dish, stir together breadcrumbs and Dill-Garlic Spice Blend.
- Coat chicken cutlets with flour.
- Working with one chicken cutlet at a time, press both sides into the egg wash mixture, then into the breadcrumb mixture. Turn to coat completely.
- Transfer breaded chicken cutlets to a plate.
- Heat a large non-stick pan over medium. When hot, add 2 tbsp (4 tbsp) oil and 2 chicken cutlets. Cook for 1-2 min per side, until browned.
- Transfer chicken to an unlined baking sheet. Repeat with the remaining chicken cutlets.
- Roast in the middle of the oven for 5-6 min, until cooked through.**
- Carefully wipe the pan clean.
- Reheat the same pan over medium-high.
- When hot, add green beans, peas and 1/4 cup (1/2 cup) water.
- Cook for 4-5 min, stirring occasionally, until water evaporates.
- Add 1 tbsp (2 tbsp) oil and honey. Cook for 1 min, stirring often, until green beans and peas are tender-crisp. Season with salt and pepper.
- Add garlic spread to the pot with rice. Fluff rice with a fork. Season with salt and pepper.
- Divide chicken, rice and veggies between plates.
- Serve the remaining ranch dressing along side for dipping.
1370
kcal
Calories
57
g
Fat
10
g
Saturated Fat
151
g
Carbohydrate
19
g
Sugar
11
g
Dietary Fiber
67
g
Protein
230
mg
Cholesterol
2390
mg
Sodium
0.3
g
Trans Fat
1200
mg
Potassium
300
mg
Calcium
9
mg
Iron
