avec boulgour au sésame
Le boulgour au sésame grillé servi avec ce sauté de bœuf et de courgettes rapide et facile à préparer fera de ce souper un souvenir inoubliable. « Faible en glucides » (50 g de glucides ou moins) est fondé sur un calcul de la quantité de glucides par portion.
Allergens
Utensils
Tags
Bœuf haché
250 g
Boulgour
0.5 cup
Sauce soja
1 tbsp
Cassonade
0.5 tbsp
Huile de sésame
1 tbsp
Oignons verts
1 unit(s)
Courgette
1 unit(s)
Spicy Mayo
1 tbsp
Graines de sésame
1 tbsp
Mélange d'épices Moo Shu
1 tbsp
Fécule de maïs
0.5 tbsp
Sel
0.5 tsp
Poivre
0.13 tsp
- Add half the sesame oil to a medium pot over medium heat.
- When hot, add bulgur. Cook, stirring often, until fragrant, 1 min.
- Add 2/3 cup (1 cup) water and 1/2 tsp (1 tsp) salt. Cover and bring to a boil over high heat. Cover and remove from heat. Let stand until bulgur is tender and liquid is absorbed, 16-18 min.
- Meanwhile, cut zucchini into 1/2-inch half moons.
- Thinly slice green onion.
- Whisk together soy sauce, 1/2 tbsp (1 tbsp) brown sugar, 1/2 tbsp (1 tbsp) cornstarch and 1/4 cup (1/2 cup) water in a small bowl. Set aside.
- Heat a large non-stick pan over medium-high heat. When hot, add sesame seeds to the dry pan. Toast, stirring often, until fragrant, 3-4 min. (TIP: Keep your eye on them so they don't burn!) Transfer to a plate.
- Add remaining sesame oil to the same pan, then zucchini. Cook, stirring occasionally, until tender-crisp, 3-4 min.
- Season with salt and pepper.
- Transfer to a plate.
- Add beef and Moo Shu Spice Blend to the same pan. Cook, breaking up beef into smaller pieces, until no pink remains, 4-5 min.**
- Carefully drain and discard excess fat.
- Add zucchini and soy mixture and cook, stirring often, until sauce thickens and coats beef, 1-2 min. Season with salt and pepper.
- Stir half the sesame seeds into bulgur and fluff with a fork.
- Divide bulgur between bowls.
- Top with beef-zucchini mixture.
- Drizzle half the spicy mayo (use all for 4 ppl) over top.
- Sprinkle green onions and remaining sesame seeds over top.
620
kcal
Calories
32
g
Fat
9
g
Saturated Fat
49
g
Carbohydrate
5
g
Sugar
3
g
Dietary Fiber
33
g
Protein
80
mg
Cholesterol
1370
mg
Sodium
0.5
g
Trans Fat
850
mg
Potassium
75
mg
Calcium
5
mg
Iron
