avec légumes poêlés et houmous à l’ail
Inspirée par le savoureux et rassasiant plateau de mezzé, notre poêlée de légumes fera de ce plat un succès assuré, et vous n’aurez pas même besoin de pitas! Les keftas de bœuf épicées s’apparient à merveille à la poêlée de carottes, de courgettes et de poivrons dorés. N’oubliez pas de couronner le tout d’une touche de houmous à l’ail! « Faible en glucides » est basé sur un calcul considérant la quantité de glucides par portion.
Allergens
Utensils
Tags
Bœuf haché
250 g
Hummus
4 tbsp
Carotte
1 unit(s)
Poivron
1 unit(s)
Persil
7 g
Épices à dukka
1 tbsp
Courgette
1 unit(s)
Gousses d'ail
2 unit(s)
Mayonnaise
2 tbsp
Chapelure panko
0.25 cup
Feta, émietté
0.25 cup
Sauce tahini
2 tbsp
Sel
0.375 tsp
Huile
2 tbsp
Poivre
0.125 tsp
- Halve zucchini lengthwise, then cut into 1/4-inch half-moons.
- Core, then cut pepper into 1/2-inch pieces.
- Peel, then cut carrot into 1/2-inch rounds.
- Roughly chop parsley.
- Peel, then mince or grate garlic.
- Add beef, Dukkah Spice, panko, half the garlic, half the parsley and 1/4 tsp (1/2 tsp) salt to a medium bowl.
- Season with pepper, then combine.
- Roll beef mixture into six 2-inch logs (12 logs for 4 ppl).
- Arrange koftas on one side of a parchment-lined baking sheet.
- Add carrots and 1 tbsp (2 tbsp) oil to the other side of the baking sheet. Season with salt and pepper, then toss to coat.
- Roast in the middle of the oven until carrots are golden-brown and koftas are cooked through, 12-16 min.**
- Meanwhile, heat a large non-stick pan over medium-high heat.
- When the pan is hot, add 1 tbsp oil, then zucchini and peppers. (NOTE: For 4 ppl, cook in 2 batches, using 1 tbsp oil per batch.)
- Season with salt.
- Cook, stirring often, until veggies are tender-crisp, 6-8 min.
- Meanwhile, add hummus, half the tahini sauce (use all for 4 ppl), mayo, 2 tsp (4 tsp) water and remaining garlic to a small bowl.
- Season with salt and pepper, then stir to combine.
- Divide veggie hash and roasted carrots between plates, then top with beef koftas.
- Spoon garlic hummus over top.
- Sprinkle with feta and remaining parsley.
730
kcal
Calories
53
g
Fat
13
g
Saturated Fat
32
g
Carbohydrate
11
g
Sugar
7
g
Dietary Fiber
34
g
Protein
95
mg
Cholesterol
1230
mg
Sodium
0.5
g
Trans Fat
1150
mg
Potassium
150
mg
Calcium
5
mg
Iron
avec maïs grillé et salade