avec boulgour citronné, épinards, poivrons et feta
« Faible en glucides » (50 g de glucides ou moins) est fondé sur un calcul de la quantité de glucides par portion. Ingrédients : Tofu (soya non OGM, eau, sulfate de calcium, chlorure de magnésium) (soya) • Poivron • Boulgour (blé) (semoule de blé dur) • Citron • Épinards • Mayonnaise (moutarde, œuf) (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) • Feta (lait) (lait pasteurisé, lait partiellement écrémé, substances laitières modifiées, eau, sel, lipase, culture bactérienne, enzyme microbienne, cellulose, sorbate de potassium, acide lactique, natamycine, chlorure de calcium) • Mélange d’épices façon harissa (épices, sel, poudre d'ail, huile de canola, dioxyde de silicium, extrait d'épices) • Ail.
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Tags
Tofu
1 unit(s)
Boulgour
0.5 cup
Mélange d'épices harissa
7 g
Bébés épinards
28 g
Mayonnaise
2 tbsp
Poivron
1 unit(s)
Citron
0.5 unit(s)
Feta, émietté
0.25 cup
Huile
1.5 tbsp
Sel
0.5 tsp
Poivre
0.125 tsp
Beurre
1 tbsp
- Before starting, wash and dry all produce.
- Core, then cut pepper into 1/2-inch pieces.
- Finely chop spinach.
- Zest, then juice half the lemon (use whole lemon for 4 servings). Cut any remaining lemon into wedges.
- Heat a medium pot over medium. When hot, add 1 tbsp (2 tbsp) butter, then swirl the pot to melt.
- Add bulgur. Cook for 1 min, stirring constantly, until fragrant.
- To the pot, add 2/3 cup (1 cup) water, spinach and 1/2 tsp (1 tsp) salt. Cover and bring to a boil over high, then remove from heat.
- Let stand for 16-18 min, until bulgur is tender and water is absorbed. Fluff bulgur with a fork.
- Meanwhile, pat tofu dry with paper towels, then cut or tear into 1/2-inch pieces. Sprinkle with Harissa Spice Blend. Season with salt and pepper.
- Heat a large non-stick pan over medium-high. When the pan is hot, add 1 tbsp (2 tbsp) oil, then tofu. Pan-fry for 7-8 min, turning occasionally, until golden. Remove tofu to a plate.
- Meanwhile, to a small bowl, add mayo and 1/2 tbsp (1 tbsp) lemon juice. Whisk to combine.
- To the same pan (from step 3), add 1/2 tbsp (1 tbsp) oil, then peppers. Cook for 3-4 min, stirring occasionally, until tender-crisp. Season with salt and pepper.
- Stir peppers and lemon zest into bulgur.
- Divide bulgur between bowls. Top with tofu.
- Drizzle lemon mayo over top.
- Sprinkle with feta.
- Squeeze a lemon wedge over top, if you like.
650
kcal
Calories
40
g
Fat
10
g
Saturated Fat
50
g
Carbohydrate
4
g
Sugar
9
g
Dietary Fiber
26
g
Protein
35
mg
Cholesterol
1080
mg
Sodium
0.4
g
Trans Fat
650
mg
Potassium
650
mg
Calcium
5
mg
Iron
avec boulgour à l'ail