Repas futé : Crevettes grillées au citron et à l'ail

< 650 calories

avec sauce au citron et aux herbes et salade d'avocat

8 min

Difficulté: 1/3

Ingrédients : Crevette • Boulgour (blé) • Avocat • Épinards • Chou rouge • Citron • Mayonnaise (huile de canola et/ou de soya, œuf entier liquide, jaune d'œuf surgelé, eau, sel, sucre, vinaigre, jus de citron concentré, extrait d'épices, moutarde, acide lactique, EDTA de calcium disodique) (moutarde, œuf) • Feta (lait pasteurisé, lait partiellement écrémé, eau, sel, lipase, culture bactérienne, enzyme microbienne, cellulose, natamycine, chlorure de calcium) (lait) • Vinaigre de vin rouge • Persil • Ail • Sel d'ail (sel, poudre d'ail, dioxyde de silicium).

Allergens

Triticale

Soya

Moutarde

Blé

Lait

Sulfites

Crevettes

Crustacés

Oeuf

Peut contenir des traces d’allergènes

Arachides

Sésame

Noix

Poisson

Gluten

Utensils

Plaque de cuisson

Cuillères à mesurer

Passoire

Zesteur

Grand bol

Petit bol

Papier aluminium

Casserole moyenne

Verre doseur

Petite casserole

Tags

30-min-or-less

< 650 calories

Ingrédients

Crevettes

285 g

Boulgour

0.5 cup

Bébés épinards

56 g

Chou rouge, émincé

56 g

Gousses d'ail

2 unit(s)

Persil

7 g

Citron

0.5 unit(s)

Avocat

0.5 unit(s)

Vinaigre de vin rouge

1 tbsp

Sel d'ail

4 g

Mayonnaise

2 tbsp

Feta, émietté

0.25 cup

Beurre

1 tbsp

Huile

1.33 tbsp

Sucre

1 tsp

Sel

0.125 tsp

Poivre

0.125 tsp

Preparation

Before starting, preheat the broiler to high.
Wash and dry all produce.
To a medium pot, add 2/3 cup (1 cup) water, 1 tbsp (2 tbsp) butter and half the garlic salt. Cover and bring to a boil over high.
Once boiling, stir in bulgur until water returns to a boil. Cover and remove from heat. Let stand for 16-18 min, until bulgur is tender and liquid is absorbed.

To a small pot, add cabbage, vinegar, 1 tbsp (2 tbsp) water and 1 tsp (2 tsp) sugar. Season with salt. Bring to a simmer over medium-high heat. Cook for 1-2 min, stirring often, until sugar dissolves and cabbage wilts slightly.
Remove from heat. To a large bowl, transfer cabbage, including pickling liquid. Place in the fridge to cool.

Zest, then juice half the lemon (use whole lemon for 4 servings).
Halve, pit, then peel half the avocado (use whole avocado for 4 servings). Cut into 1/2-inch pieces. Season with salt and pepper.
Peel, then mince or grate garlic.
Roughly chop parsley.

Meanwhile, to a small bowl, add mayo, half the parsley, one quarter of the garlic, 1/2 tsp (2 tsp) lemon juice and 1 tsp (2 tsp) water. Season with salt and pepper. Stir to mix.

Using a strainer, drain and rinse shrimp, then pat dry with paper towels.
To an aluminim foil-lined baking sheet, atdd shrimp, lemon zest, remaining garlic, remaining garlic salt and 1 tbsp (2 tbsp) oil. Season with pepper. Toss to coat.
Broil in the top of the oven for 5-6 min, until shrimp are cooked through.**

Fluff bulgur with fork, then stir in remaining lemon juice and remaining parsley.
Drain all but 1/2 tbsp (1 tbsp) pickling liquid from cabbage. To the bowl with cabbage, add spinach and 1 tsp (2 tsp) oil. Toss to coat.
Divide bulgur and cabbage-spinach mixture between bowls.
Top with shrimp, feta and avocado.
Drizzle lemon-herb sauce over top.

Nutrition per serving

650

kcal

Calories

Fat

Saturated Fat

Carbohydrate

Sugar

Dietary Fiber

Protein

220

Cholesterol