avec oignons caramélisés et haricots verts à l'ail
La douceur du sirop d’érable et le goût mordant de la moutarde forment toujours une combinaison gagnante qui s’agence parfaitement au poulet. Les oignons caramélisés ajoutent de la saveur à ce délicieux repas familial de semaine qui est rapide à préparer! Ingrédients : Patate douce • Filets de poulet • Haricots verts • Oignon jaune • Sirop d'érable • Sauce soya (eau, blé, fèves de soya, sel, protéines de soya hydrolysées, sucres (sucre, solides de glucose, mélasse, solides de sirop de maïs), agents d'assaisonnement, couleur caramel, extrait de réglisse, fécule de maïs modifiée, acide citrique, benzoate de sodium, propionate de sodium, sorbate de potassium, alcool) (soya, sulfites, blé) • Puree d'ail (ail, eau, huile de soja, acide citrique, acide phosphorique, gomme xanthane, sorbate de potassium, benzoate de sodium) • Moutarde de Dijon (eau, graines de moutarde, farine de moutarde, vinaigre, sel, vin blanc, épices, gomme xanthane, acide citrique, acide tartrique) (moutarde) • Moutarde à l’ancienne (eau, vinaigre blanc, graines de moutarde, vinaigre de vin blanc, sel, sucre, son de moutarde, acide citrique, curcuma, épices, extrait d'épices, arôme naturel, gomme xanthane) (moutarde) • Sel d'ail (sel, poudre d'ail, dioxyde de silicium).
Allergens
Utensils
Tags
Filets de poitrine de poulet
320 g
Haricots verts
170 g
Patate douce
2 unit(s)
Oignon jaune
1 unit(s)
Purée d’ail
1 tbsp
Sirop d'érable
2 tbsp
Moutarde de Dijon
1 tbsp
Moutarde à l’ancienne
1 tbsp
Sauce soya
1 tbsp
Sel d’ail
4 g
Huile*
2.5 tbsp
Sucre*
1 tsp
Butter*
1.5 tbsp
Sel*
0.25 tsp
Poivre*
0.25 tsp
- Before starting, preheat the oven to 425˚F.
- Wash and dry all produce.
- Cut sweet potatoes into 1/2-inch wedges.
- To a parchment-lined baking sheet, add sweet potatoes and 1 tbsp oil. (NOTE: For 4 servings, use 2 parchment-lined baking sheets, with 1 tbsp oil per sheet.)
- Season with pepper and garlic salt, then toss to coat.
- Roast in the middle of the oven for 22-28 min, stirring halfway through, until tender and golden. (NOTE: For 4 servings, roast in the middle and top of the oven, rotating sheets halfway through.)
- Meanwhile, heat a medium pot over medium.
- While the pot heats, peel, then cut onion into 1/4-inch slices.
- When the pot is hot, add 1 tbsp (1 1/2 tbsp) oil, then onions. Cook for 6-7 min, stirring occasionally, until golden.
- Add 1 tsp (2 tsp) sugar and season with salt. Cook for 4-6 min, stirring occasionally, until onions are dark golden.
- Remove the pot from heat.
- Meanwhile, trim green beans.
- In a small bowl, stir together Dijon, whole grain mustard, maple syrup, soy sauce, half the garlic puree and 2 tbsp (4 tbsp) water.
- Heat a large non-stick pan over medium-high.
- When hot, add green beans and 1/4 cup (1/2 cup) water. Season with salt and pepper. Bring to a simmer.
- Once simmering, cook for 4-5 min, stirring occasionally, until green beans are tender-crisp and water has evaporated.
- Add 1 1/2 tbsp (3 tbsp) butter and remaining garlic puree. Cook for 30 sec, stirring often, until fragrant.
- Transfer green beans to a plate. Cover to keep warm.
- Carefully wipe the pan clean.
- Meanwhile, pat chicken dry with paper towels. Season with salt and pepper.
- When green beans are done, heat the same pan over medium-high.
- When hot, add 1/2 tbsp (1 tbsp) oil, then chicken. Sear for 3-4 min per side, until golden and cooked through.**
- Reduce heat to medium, then add maple-mustard mixture.
- Cook for 30 sec-1 min, flipping chicken to coat, until sauce thickens slightly. Season with salt and pepper, if you like.
- Remove the pan from heat.
- Divide chicken, sweet potatoes and green beans between plates.
- Top chicken with caramelized onions.
- Drizzle any remaining maple-mustard sauce from the pan over chicken and onions.
730
kcal
Calories
32
g
Fat
9
g
Saturated Fat
66
g
Carbohydrate
28
g
Sugar
9
g
Dietary Fiber
46
g
Protein
150
mg
Cholesterol
1750
mg
Sodium
0.5
g
Trans Fat
1550
mg
Potassium
150
mg
Calcium
3.5
mg
Iron
