Légumes sautés au wok et poulet (ou tofu) en papillote exotique

by 514 Comments

 

Je présente ce soir une recette qui permet d’appréter les légumes autrement que vapeur – pomme nature –  et qui franchement a tout pour plaire, même aux plus réticents à l’idée de manger des légumes. Une recette de légumes au wok donc ou comment les légumes deviennent sexy le temps d’un repas….Et la papillote du jour qui l’accompagne mène le repas encore plus loin dans l’exotisme…de délicieuses saveurs pour une recette simple, originale et ma fois très bonne. J’ai servi le tout avec un riz parfumé…

wok

 

Recette pour 4 personnes

Ingrédients

Poulet et sa marinade

  • ½ piment rouge frais épépiné
  • ½ citron vert
  • 1 gousse d’ail
  • 3cs de yaourt de brebis (ou yaourt nature traditionnel)
  • sel, poivre
  • 4 blancs de poulet

Légumes

  • 2cs d’huile d’olive
  • 2 gousses d’ail
  • l’autre moitié du piment rouge frais épépiné
  • 150g de poireau
  • 200g de carotte
  • 150g de champignons de paris
  • 350g d’épinards en branche natures congelés
  • 0,5dl d’eau
  • 3cs de tamari
  • 1 cs de sirop d’érable
  • sel, poivre

 

En dernier lieu :

  • 2cs de graines de sésame
  • encore quelques cc de yaourt

Marche à suivre  

  1. Mélanger tous les ingrédients de la marinade ( ½ piment coupé en fins tronçons, ail pressé, jus du citron, yaourt, sel, poivre)
  2. Inciser légèrement les blancs de poulet dans l’épaisseur et les mélanger à la marinade dans une terrine. Faire mariner 1h si possible.
  3. Sortir les épinards et les mettre à décongeler.
  4. Couper le reste du piment en fins tronçons également, hacher l’ail au couteau.
  5. Couper les poireaux et les carottes en fins bâtonnets, les champignons en tranches.
  6. Faire chauffer l’huile dans un wok et faire revenir l’ail et le piment une minute.
  7. Pendant ce temps, mettre chaque blanc de poulet dans une demi feuille de papier sulfurisé, bien fermer afin d’obtenir une papillote et mettre au four à 220° une quinzaine de minutes.
  8. Ajouter le poireau, les carottes et les épinards au mélange dans le wok et faire sauter le tout à feu vif en remuant souvent. Au bout de 5 minutes, ajouter les champignons. Prolonger la cuisson encore 8 à 10 min. (la cuisson dépend de l’épaisseur de la découpe des légumes ainsi que de vos préférences…)
  9. Mélanger dans un verre l’eau, le tamari, sel, poivre et sirop d’érable. Verser sur les légumes, bien remuer et laisser cuire encore une minute.
  10. En dernier lieu, servir un blanc de poulet par personne avec les légumes parsemés de sésame et du riz. Vous pouvez verser une cuillérée de yaourt nature restant sur le poulet. Bon appétit !

 

 

Pour ma colloc, j’avais prévu une version végétarienne de la papillote avec du tofu nature. Une fois le tofu coupé en belle tranches assez épaisses, j’ai procédé de la même façon que le poulet (…marinade, cuisson au four en papillote) et le résultat était réussi. Version végétarienne à garder en mémoire…

Comments

  2. juju says

    merci merci, j’apprécie l’astcue!je la mettrai en oeuvre quand j’aurais un peu de temps!hum hum!!

  3. says

    J’aime beaucoup la cuisine au wok, je trouve qu’on peut tout y faire: des classiques légumes sautés, délicieux, à des plats mijotés avec un couvercle. Si je ne devais en emporter qu’un, ce serait celui là!

    PS: un petit prix vous attend sur mon blog…

  4. Vincent says

    Testé ce soir pour un souper avec mon papa, un réga! Le poulet est délicieux comme ça)

    Ou trouve-tu le Tamari? Je n’ai pas eu le temps d’en chercher sérieusement alors j’ai fait sans.

  5. says

    > Vincent: ah, je suis contente que tu aies essayé!!!

    Tu trouveras du tamari à l’amavita de la palud, ou au mag ,,ale santé” à la rue de l’ale (dans enceinte où il y a aussi une boucherie et une boulangerie/salon de thé…), il existe plusieurs tailles de bouteille… Dans mes recettes, j’utilise souvent du tamari mais tu peux toujours le remplacer par de la traditionnelle sauce soja (ou Shoyu). Vu que j’ai dans mon entourage plusieurs intolérents au gluten,je n’achète plus que du tamari car il est composé de soja uniquement alors que le shoyu de soja et froment… voilià tu sais tout! :)

  7. Katia says

    Excellent en effet. J’aime particulièrement les blancs de poulet rendus si tendres par la marinade.

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