Informations supplémentaires
35 min.
|
691 kcal
|
easy
|
|
Printable version
1. Setup
Bring a large pot of water to a boil. Peel and grate the carrot. Chop the parsley and garlic. Zest the lemon. Cut the Brussel sprouts in half or into quarters depending on size. Mix the half cube of broth in 0.75 2P | 1.25 3P cups of water.
2. Cook the rice
Pour the rice in the boiling water and cook over medium-high heat for 20-25 minutes until tender. Drain and mix with a drizzle of oil, the carrot, parsley, salt and pepper.
3. Roast the almonds
Heat a pan over medium-high heat. Roast the almonds 3-4 minutes until colored. Remove from the pan.
4. Cook the chicken and make the sauce
Add a drizzle of oil to the pan. Cook the chicken 5 minutes per side. Add the broth, garlic, lemon zest and juice to the pan. Bring to a boil. Cover and cook over medium-low heat for 6-8 minutes. Remove the chicken from the pan. Bring the sauce back to a boil and cook 3-4 minutes until it has reduced.
5. Roast the Brussel sprouts
Heat a drizzle of oil in a pan over medium-high heat. Cook the Brussel sprouts 5-6 minutes. Add salt and pepper.
6. Plate your dish
Serve the chicken with the rice and the Brussel sprouts. Garnish with the lemon sauce and almonds.
Bon appétit!
2unitChicken Breast
120gBrussels Sprouts
140gBrown Rice
30gSlivered Almonds
0.5unitFresh Italian Parsley
2unitGarlic Clove(s)
1unitCarrot(s)
0.5unitLemon
0.5unitChicken Broth Cube(s)
What you need
pans, pot, strainer
691 kcal
Amount
% daily value
Amount
% daily value
carbohydrate
70g
23%
fat
13g
20%
cholesterol
199mg
66%
fiber
5g
20%
protein
72g
saturated
2g
10%
sodium
884mg
37%
sugar
5g
trans
0g