avec mélange de légumes au sésame
Douces avec une touche de chaleur, ces boulettes sont la vedette! Accompagnées de légumes au sésame, c'est un 10/10! « Faible en calories » (650 kcal ou moins) est fondé sur un calcul de la quantité de kilocalories par portion. Ingrédients : Bœuf haché • Brocoli • Patate douce • Poivron • Pois mange-tout • Sauce miel et ail (sucres (glucose, sucre, miel), eau, amidon de maïs modifié, ail déshydraté, sel, protéine de soya hydrolysée, acide citrique, caramel, benzoate de sodium) (soya) • Échalotes frites (oignon, huile de palme, farine de blé, sel) (blé) • Huile de sésame • Sauce soya (eau, blé, fèves de soya, sel, protéines de soya hydrolysées, sucres (sucre, solides de glucose, mélasse, solides de sirop de maïs), agents d'assaisonnement, couleur caramel, extrait de réglisse, fécule de maïs modifiée, acide citrique, benzoate de sodium, propionate de sodium, sorbate de potassium, alcool) (soya, sulfites, blé) • Graines de sésame • Ail • Mélange d’épices moo shu (poudre d'ail, sucre (maltodextrine), épices, sauce de soya en poudre [sauce de soya (graines de soya, blé, sel), maltodextrine, sel], sel, dioxyde de silicium) (soya, blé, sulfites).
Allergens
Utensils
Tags
Bœuf haché
250 g
Miel
2 unit(s)
Sauce soja
0.5 tbsp
Brocoli
227 g
Gousses d'ail
2 unit(s)
Poivron
1 unit(s)
Échalotes frites
28 g
Patates douces
1 unit(s)
Pois mange-tout
56 g
Graines de sésame
9 g
Huile de sésame
1 tbsp
Mélange d'épices Moo Shu
4.5 g
Huile
0.5 tbsp
Sel
0.5 tsp
Poivre
0.125 tsp
- Before starting, preheat the oven to 450˚F. Wash and dry all produce.
- Cut sweet potato into 1/2-inch pieces. To a parchment-lined baking sheet, add sweet potatoes and 1/2 tbsp (1 tbsp) oil. Season with salt and pepper, then toss to coat.
- Roast in the middle of the oven for 16-18 min, stirring halfway through, until tender and golden.
- Meanwhile, line another baking sheet with parchment paper.
- Peel, then mince or grate garlic.
- To a large bowl, add beef, crispy shallots, half the garlic and half the Moo Shu Spice Blend (use all for 4 servings). Season with 1/4 tsp (1/2 tsp) salt and 1/8 tsp (1/4 tsp) pepper, then combine.
- Roll mixture into 8 (16) equal-sized meatballs.
- Arrange on the prepared baking sheet.
- Roast in the bottom of the oven 10-12 min, until golden and cooked through.**
- Meanwhile, trim then halve snow peas.
- Cut broccoli into bite-sized pieces.
- Core, then cut pepper into 1/4-inch pieces.
- To a large bowl, add honey, soy and half the sesame seeds. Whisk to combine, then set aside.
- Heat a large non-stick pan over medium-high. When hot, add remaining sesame seeds to the dry pan. Toast 3-4 min, stirring often, until golden. (TIP: Keep your eye on them so they don't burn!) Transfer to a plate.
- Reduce heat to medium. To the same pan, add broccoli and 1/4 cup (1/2 cup) water. Cook for 4-5 min, stirring occasionally, until broccoli is tender-crisp. Season with salt and pepper, then transfer to a medium bowl.
- To the same pan, add sesame oil, peppers and snow peas. Cook for 3-4 min, stirring often, until tender-crisp.
- Add remaining garlic. Cook for 30 sec, stirring constantly, until fragrant. Season with salt and pepper.
- To the broccoli bowl, add snow pea-pepper mixture. Stir to combine.
- Once meatballs are done cooking, toss in honey-soy mixture.
- Add sweet potatoes to the veggies. Toss to combine.
- Divide veggies and meatballs between plates.
- Sprinkle with toasted sesame seeds. Spoon any remaining glaze from the bowl over top.
If you've opted to get beef, prep and cook in the same way the recipe instructs you to prep and cook pork.**
620
kcal
Calories
46
g
Fat
13
g
Saturated Fat
51
g
Carbohydrate
22
g
Sugar
8
g
Dietary Fiber
32
g
Protein
75
mg
Cholesterol
1120
mg
Sodium
0.5
g
Trans Fat
1250
mg
Potassium
125
mg
Calcium
5
mg
Iron
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