something balanced high protein chicken
with Brown Rice and Veggie Skillet RiceCalories
:
650 kcalProtéines
:
50g protéinesDurée de préparation
:
35 minutesDifficulty
:
FacileRiche en protéines
Allergènes:
- Noix de cajou
- Soya
- Sulfites
- Blé
- Oeuf
- Lait
- Moutarde
- Arachides
- Sésame
- Peut contenir des traces d’allergènes
- Gluten
- Noix
- Poisson
- Crustacés
Produit dans un établissement qui traite le lait, le sésame, les œufs, le poisson, les crustacés, les moutardes, les noix, les arachides, le blé, le soja et les sulfites.
Ingrédients
quantité par portion
2 pièce(s)
Poitrines de poulet
1 tasse(s)
Riz brun à cuisson rapide
56 g
Chou frisé, haché
1 pièce(s)
Courgette
113 g
Mirepoix
1 pièce(s)
Lime
2 pièce(s)
Gousses d'ail
28 g
Noix de cajou, hachées
(Contient: Noix de cajou Peut contenir : Soya, Sulfites, Blé, Oeuf, Lait, Moutarde, Arachides, Sésame)
2 cs
Sauce aux piments et à l’ail
(Peut contenir : Soya, Sulfites, Blé, Oeuf, Lait, Moutarde, Sésame, Gluten, Noix, Poisson, Crustacés)
1 pièce(s)
Miel
Ustensiles
•Passoire
•Casserole moyenne
•Cuillères à mesurer
•Verre doseur
•Zesteur
•Grande poêle antiadhésive
•Petit bol
•Plaque de cuisson
Instructions
1
- Before starting, preheat the oven to 425°F.
Wash and dry all produce. - To a medium pot, add 1 3/4 cups (3 1/4 cups) water and 1/8 tsp (1/4 tsp) salt. Cover and bring to a boil over high. Using a strainer, rinse rice once.
- To the boiling water, stir in rice and reduce heat to low. Cover and cook for 15-17 min, until rice is tender and water is absorbed. Remove from heat. Set aside, still covered.
2
- Meanwhile, juice, then zest lime.
- Quarter zucchini lengthwise, then cut into 1/2-inch quarter moons.
- Finely chop kale [discarding any large ribs.
- Peel, then mince or grate garlic.
3
- Heat a large non-stick pan over medium-high heat.
- While pan heats, pat chicken dry with paper towels. Season with salt and pepper, if you like.
- When hot, add 1/2 tbsp (1 tbsp) olive oil and chicken. (NOTE: Don't crowd the pan; cook chicken in 2 batches if needed.) Cook 1-2 min per side, until golden.
- While chicken sears, in a small bowl, combine chili-garlic sauce, honey, lime juice and half the garlic.
4
- Transfer chicken to an unlined baking sheet. Spread 1/2 tbsp glaze over chicken.
- Roast in the middle of the oven for 10-12 min, until cooked through.**
5
- While chicken cooks, reheat the same pan over medium.
- When hot, add 1/2 tbsp (1 tbsp) olive oil, mirepoix, zucchini, kale and remaining garlic. Season with salt and pepper, if you like. Cook for 3-4 min, stirring often until tender-crisp.
- While veggies cook, fluff rice with a fork.
- Add rice to pan with veggies. Stir to combine. salt and peper?
6
- Thinly slice chicken.
- Divide rice between bowls/ plates.
- Top with chicken.
- Spoon remaining glaze and sprinkle cashews over top.
