avec salsa à l’ananas et boulgour
Ingrédients : Tofu (soya) (soya non OGM, eau, sulfate de calcium, chlorure de magnésium) • Oignon rouge • Ananas en morceaux (morceaux d'ananas, sucres (jus d'ananas, concentré de jus d'ananas clarifié), eau, acide ascorbique, acide citrique) • Boulgour (blé) (semoule de blé dur) • Chutney de mangues (sucres (sucre, purée de mangue), mangue, vinaigre concentré, sel, ail en poudre, épices, gomme de xanthane, acide ascorbique, bêta-carotène, benzoate de sodium, sorbate de potassium) • Lime • Guacamole (avocat, tomate, oignon, sel marin, ail, coriandre, huile essentielle de coriandre) • Sauce jerk (eau, piments jalapeno verts, vinaigre blanc, ail, épices, sel, huile de soya, jus de citron, amidon de maïs modifié, gomme xanthane, colorant naturel, acide citrique, sorbate de potassium) • Coriandre • Mélange d'épices des caraïbes (épices et herbes, sucres (sucre, cassonade, maltodextrine), sel, poudre d'oignon, poudre d'ail, huile de canola, dioxyde de silicium, acide citrique, oléorésine de paprika) • Ail.
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Tags
Tofu
1 unit(s)
Mélange d'épices des Caraïbes
3 g
Sauce jerk
2 tbsp
Coriandre
7 g
Chutney à la mangue
2 tbsp
Oignon rouge
0.5 unit(s)
Coupe d'ananas en cubes
1 unit(s)
Lime
1 unit(s)
Boulgour
0.5 cup
Gousses d'ail
2 unit(s)
Guacamole
3 tbsp
Huile
2 tbsp
Sel
0.25 tsp
Poivre
0.125 tsp
- Before starting, preheat the broiler to high.
- Wash and dry all produce.
- Peel, then cut half the onion into 1/4-inch pieces (use whole onion for 4 servings). Reserve 1/2 tbsp (1 tbsp) onion in a small bowl.
- Peel, then mince or grate garlic.
- Strain pinapple, reserving juice
- Add pineapple juice to a measuring cup, then top up with water to make 3/4 cup (1 1/2 cups) liquid.
- Heat a medium pot over medium-high.
- When the pot is hot, add 1 tbsp (2 tbsp) oil, bulgur, half the garlic and remaining chopped onions. Cook for 1 min, stirring often, until fragrant.
- Add pineapple water and 1/8 tsp (1/4 tsp) salt. Cover and bring to a boil over high.
- Once boiling, remove from heat and let stand, covered, for 15-16 min, until bulgur is tender and liquid is absorbed.
- Meanwhile, pat tofu thoroughly dry with paper towels, then cut into 3/4-inch cubes.
- To a foil-lined baking sheet, add tofu, half the Carribean Spice Blend (use all for 4 servings) and 1 tbsp (2 tbsp) oil. Season with salt and pepper. Broil in the middle of the oven for 9-11 min, flipping halfway through, until golden.
- Meanwhile, zest, then juice half the lime.
- Roughly chop cilantro
- To the small bowl with reserved chopped onion (from step 1), add pinapple, lime zest, lime juice and half the cilantro. Season with salt and pepper. Stir to combine, then set aside.
- To another small bowl, add guacamole and remaining garlic. Season with salt and pepper, then stir to combine. Set aside.
- To a medium bowl, add jerk sauce and half the mango chutney (use all for 4 servings). Whisk to combine.
- Once tofu is finished, add tofu to the medium bowl with jerk-mango mixture. Toss to combine.
- When bulgur is finished, fluff with a fork, then stir in remaining cilantro.
- Divide bulgur between bowls.
- Top with tofu, drizzling over any remaining sauce in the bowl.
- Top with pineapple salsa and guacamole.
620
kcal
Calories
28
g
Fat
4
g
Saturated Fat
73
g
Carbohydrate
19
g
Sugar
10
g
Dietary Fiber
25
g
Protein
0
mg
Cholesterol
1000
mg
Sodium
0
g
Trans Fat
600
mg
Potassium
600
mg
Calcium
4.5
mg
Iron
avec patates douces rôties et fromage de chèvre
avec patates douces rôties et fromage de chèvre
