avec légumes poêlés et hummus 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 assaisonnées s’apparient à merveille à la poêlée de poivrons, de courgettes et de brocoli dorés. N’oubliez pas de couronner le tout d’une touche de hummus 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
Brocoli, en fleurons
227 g
Poivron
160 g
Persil
7 g
Épices à dukka
1 tbsp
Courgette
200 g
Purée d’ail
2 tbsp
Mayonnaise
2 tbsp
Huile
2 tbsp
Sel
0.375 tsp
Chapelure panko
0.25 cup
Feta, émietté
0.25 cup
Poivre
0.125 tsp
Before starting, preheat the oven to 450°F. Wash and dry all produce. Cut zucchini in half lengthwise, then into 1/4-inch half-moons. Core, then cut pepper into 1/2-inch pieces. Cut broccoli into bite-sized pieces. Roughly chop parsley. Peel, then mince or grate garlic.
Add beef, Dukkah Spice, panko, half the garlic, half the parsley and 1/4 tsp salt (dbl for 4 ppl) to a medium bowl. Season with pepper, then combine. Roll mixture into six 2-inch logs (12 logs for 4 ppl).
Arrange koftas on one side of a parchment-lined baking sheet. Add broccoli and 1 tbsp oil (dbl for 4 ppl) to the other side of the baking sheet. Season broccoli with salt and pepper, then toss to coat. Bake in the middle of the oven until broccoli is golden-brown and koftas are cooked through, 12-16 min. **
Meanwhile, heat a large non-stick pan over medium-high heat. When hot, add 1 tbsp oil, then zucchini and peppers. (NOTE: For 4 ppl, cook in 2 batches, using 1 tbsp oil per each batch.) Season with salt. Cook, stirring often, until tender-crisp, 6-8 min.
Meanwhile, add hummus, mayo, 2 tsp water (dbl for 4 ppl) and remaining garlic to a small bowl. Season with salt and pepper, then stir to combine.
Divide veggie hash and broccoli between plates, then top with beef koftas. Spoon garlic hummus over top. Sprinkle with feta and remaining parsley.
730
kcal
Calories
52
g
Fat
12
g
Saturated Fat
31
g
Carbohydrate
9
g
Sugar
7
g
Dietary Fiber
36
g
Protein
85
mg
Cholesterol
1130
mg
Sodium
