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Aller au Contenu
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Poitrines de poulet à la moutarde de Dijon et au parmesan
Préféré
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Prep15min
Total40min
Portions4
Préféré
Pinterest
Facebook
Courriel
Imprimer
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})();
Préféré
Partagez
Gardez l'écran allumé
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var moduleName = 'actionToolbar';
var isVueModule = true;
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Créez une nouvelle variante aux poitrines de poulet ! La moutarde de Dijon, le parmesan, le basilic, l’ail et les céréales à teneur élevée en fibres donnent ce goût fabuleux.
Créé le Dec 15, 2010
Préféré
Partagez
Gardez l'écran allumé
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Ingrédients
¾ t. (175 mL) de céréales Fibre 1* Originale
2 c. à soupe (25 mL) de parmesan, râpé
1 c. à thé (5 mL) de feuilles de basilic, séchées
¼ c. à thé (1 mL) de sel d'ail
¼ c. à thé (1 mL) de poivre noir, concassé
1 blanc d'oeuf, battu
2 c. à soupe (25 mL) de moutarde de Dijon
4 poitrines de poulet, désossées, sans peau (environ 1 ¼ lb ou 625 g)
1 c. à soupe (15 mL) d'huile de canola ou d'huile végétale
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Étapes
1
Préchauffer le four à 400 °F (200 °C). Vaporiser d'enduit culinaire un moule de 15 x 10 x 1 po (38 cm x 25 cm x 2,5 cm). Mettre les céréales dans un sac à aliments en plastique refermable ; fermer le sac et écraser finement avec un rouleau à pâtisserie ou un maillet à viande (ou mélanger légèrement dans le robot culinaire).
2
Dans un bol peu profond, mélanger les céréales, le fromage, le basilic, le sel d'ail et le poivre. Dans un autre bol peu profond, mélanger le blanc d'oeuf et la moutarde jusqu'à homogénéité.
3
Plonger le poulet dans la préparation au blanc d'oeuf, puis dans la préparation aux céréales pour bien l'enrober ; déposer dans le moule. Verser l'huile en filets sur le poulet.
4
Faire cuire de 20 à 25 minutes ou jusqu'à ce que le jus de cuisson du poulet ait perdu sa couleur rosée quand on coupe au centre les poitrines les plus épaisses (170 °F).
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Conseils
Conseil 1
Servir avec : Servez les poitrines de poulet avec un bol de brocoli cuit à la vapeur et de tomates fraîches tranchées.
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Valeur nutritive
270 Calories, 10g Matières grasses, 34g Protéine, 10g Total de glucides
Valeur nutritive
Portion :4 portions
Calories
270
Matières grasses
10g
Acides gras saturés
2g
Gras trans
0g
Cholestérol
90mg
Sodium
430mg
Total de glucides
10g
Fibres alimentaires
5g
Protéine
34g
% Valeur quotidienne*:
Vitamin A
6
6%
Vitamin C
2
2%
Calcium
10
10%
Iron
15
15%
Échanges:
*Pourcentage de la valeur quotidienne selon un régime alimentaire de 2 000 calories.
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