avec vinaigrette ranch maison aux jalapenos
La vinaigrette ranch maison aux jalapenos vole la vedette dans ces bols équilibrés et rapides à préparer. Le poulet fumé, rôti au four se marie parfaitement à la vinaigrette ranch crémeuse, et le boulgour citronné donne de la couleur à chaque bouchée! « Faible en glucides » (50 g de glucides ou moins) est fondé sur un calcul de la quantité de glucides par portion. Ingrédients : Poitrines de poulet biologique • Boulgour (semoule de blé dur) (blé) • Tomates Roma • Citron • Épinards • Jalapeno • Crème sure (substances laitières, substances laitières modifiées, amidon de maïs modifié, phosphate de sodium, citrate de sodium, carraghénane, gomme de caroube, gomme guar, enzyme microbienne, culture bactérienne, alginate de propylène glycol, gomme de xanthane) (lait) • 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) • Persil • Mélange paprika fumé et ail (paprika fumé, poudre d'ail, dioxyde de silicium) (sulfites) • Ail.
Allergens
Utensils
Tags
Poitrines de poulet bio
2 unit(s)
Boulgour
0.5 cup
Mélange paprika fumé et ail
6 g
Tomato
1 unit(s)
Citron
1 unit(s)
Persil
7 g
Gousses d'ail
1 unit(s)
Jalapeno
1 unit(s)
Mayonnaise
2 tbsp
Crème sure
43 mL
Jeunes épinards
56 g
Poivre*
0.25 tsp
Sucre*
0.25 tsp
Huile*
2.5 tbsp
Sel*
0.625 tsp
- Before starting, preheat the oven to 450°F. Wash and dry all produce.
- To a medium pot, add 3/4 cup (1 1/2 cups) water and 1/2 tsp (1 tsp) salt. Cover and bring to a boil over high heat.
- Once boiling, add bulgur. Stir to combine, then cover and remove from heat.
- Let stand for 15-16 min, until bulgur is tender and liquid is absorbed. Fluff with a fork.
- Meanwhile, heat a large non-stick pan over medium.
- While the pan heats, pat chicken dry with paper towels. Season with salt, pepper and Smoked Paprika-Garlic Blend.
- When the pan is hot, add 1/2 tbsp oil, then chicken. (NOTE: Don't overcrowd the pan; cook in 2 batches if needed, using 1/2 tbsp oil per batch.) Cook for 2-3 min per side, until golden.
- Transfer to a parchment-lined baking sheet.
- Bake chicken in the middle of the oven for 12-14 min, until cooked through.**
- Meanwhile, cut tomato into 1/2-inch pieces.
- Zest, then juice half the lemon. Cut remaining lemon into wedges.
- Finely chop parsley.
- Peel, then mince or grate garlic.
- Core, then finely chop jalapeño, removing seeds for less heat. (TIP: We suggest using gloves when prepping jalapeños.)
- To a small bowl, add mayo, sour cream, half the parsley, 1 tsp (2 tsp) lemon juice, 1/4 tsp (1/2 tsp) sugar, 1/4 tsp (1/2 tsp) garlic and 1 1/2 tbsp (3 tbsp) jalapeños. (NOTE: Like things extra garlicky or spicy? Add more garlic and/or jalapeños!)
- Season with salt and pepper, then stir to combine.
- To the pot with bulgur, add lemon zest and remaining parsley. Season with pepper, then fluff with a fork to combine.
- To a large bowl, add 2 tsp (4 tsp) lemon juice and 2 tbsp (4 tbsp) oil. (TIP: Add 1/4 tsp [1/2 tsp] sugar, if you like.)
- Season with salt and pepper, then whisk to combine.
- To the vinaigrette, add spinach and tomatoes, then toss to combine.
- Thinly slice chicken.
- To the bowl with salad, add bulgur, then toss to combine.
- Divide bulgur salad between bowls. Top with chicken.
- Drizzle with jalapeño-ranch dressing.
- Squeeze a lemon wedge over top and sprinkle with any remaining jalapeños.
700
kcal
Calories
36
g
Fat
7
g
Saturated Fat
48
g
Carbohydrate
4
g
Sugar
8
g
Dietary Fiber
48
g
Protein
145
mg
Cholesterol
960
mg
Sodium
0.2
g
Trans Fat
1200
mg
Potassium
125
mg
Calcium
4
mg
Iron
