avec légumes verts sautés et mayo citronnée
Voici un poulet parmesan différent de celui de grand-maman! Inspiré d’un classique de restaurant, le poulet tendre en croûte de parmesan à l’ail est faible en glucides, car la chapelure a été remplacée par des amandes. Pour une touche santé, servez-le avec des légumes verts! « Faible en glucides » (50 g de glucides ou moins) est fondé sur un calcul de la quantité de glucides par portion. Ingrédients : Poitrine de poulet • Brocoli • Courgette • Citron • 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) • Amandes • Moutarde de Dijon (eau, graines de moutarde, farine de moutarde, vinaigre, sel, vin blanc, épices, gomme xanthane, acide citrique, acide tartrique) (moutarde) • Sel d'ail (sel, poudre d'ail, dioxyde de silicium).
Allergens
Utensils
Tags
Poitrines de poulet
2 unit(s)
Brocoli
227 g
Citron
1 unit(s)
Mayonnaise
4 tbsp
Sel d’ail
4 g
Amandes, tranchées
28 g
Courgette
1 unit(s)
Moutarde de Dijon
0.5 tbsp
Huile*
1.5 tbsp
Poivre*
0.25 tsp
Sel*
0.125 tsp
- Before starting, preheat the oven to 450°F. Wash and dry all produce.
- Heat a large non-stick pan over medium.
- When hot, add almonds to the dry pan. Toast for 3-4 min, stirring often, until golden. (TIP: Keep your eye on them so they don't burn!)
- Transfer to a plate to cool.
- While toasted almonds cool, halve zucchini lengthwise, then cut into 1/2-inch half-moons.
- Cut broccoli into bite-sized pieces.
- Zest, then juice half the lemon. Cut remaining lemon into wedges.
- To a small bowl, add half the lemon zest, 1 tsp (2 tsp) lemon juice and 2 tbsp (4 tbsp) mayo. Season with salt and pepper, then stir to combine.
- Finely chop toasted almonds.
- To another small bowl, add toasted almonds, Dijon, remaining lemon zest and remaining mayo. Season with pepper, then stir to combine.
- On a separate cutting board, pat chicken dry with paper towels. Then carefully slice into the centre of each chicken breast, parallel to the cutting board, leaving 1/2 an inch intact on the other end.
- Open up chicken like a book. Season with pepper and half the garlic salt.
- Reheat the same pan (from step 1) over medium-high.
- When the pan is hot, add 1/2 tbsp (1 tbsp) oil, then chicken. Sear for 1-2 min per side, until golden.
- Transfer to an unlined baking sheet. Spread almond topping onto chicken.
- Roast in the top of the oven for 8-10 min, until cooked through.**
- While chicken roasts, reheat the same pan over medium.
- When the pan is hot, add 1 tbsp oil, then broccoli, zucchini and 2 tbsp water. (NOTE: Don't overcrowd the pan; cook veggies in 2 batches for 4 servings, using 1 tbsp oil and 2 tbsp water per batch!)
- Season with pepper and remaining garlic salt.
- Cook for 5-6 min, stirring occasionally, until veggies are tender-crisp. .
- Thinly slice chicken.
- Divide chicken and veggies between plates.
- Serve lemony mayo alongside for dipping.
- Squeeze a lemon wedge over top.
650
kcal
Calories
45
g
Fat
6
g
Saturated Fat
17
g
Carbohydrate
6
g
Sugar
6
g
Dietary Fiber
47
g
Protein
150
mg
Cholesterol
1100
mg
Sodium
0.1
g
Trans Fat
1350
mg
Potassium
125
mg
Calcium
2.5
mg
Iron
