avec boulgour au citron
« Faible en glucides » (50 g de glucides ou moins) est fondé sur un calcul de la quantité de glucides par portion. Ingrédients : Crevettes (crevettes) (crevettes, phosphate de sodium, sel) • 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.
Allergens
Tags
Tofu
1 unit(s)
Boulgour
0.5 cup
Mélange d'épices harissa
7 g
Gousses d'ail
2 unit(s)
Bébés épinards
28 g
Mayonnaise
2 tbsp
Poivron
1 unit(s)
Citron
0.5 unit(s)
Feta, émietté
0.25 cup
Crevettes
285 g
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.
- Finley chop spinach.
- Peel, then mince or grate garlic.
- Zest, then juice half the lemon (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 garlic and 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.
- Transfer to a plate and carefully wipe out pan.
- Using a strainer, drain and rinse shrimp. Pat dry with paper towels.Season with salt and pepper.
- Reheat the same pan (from step 3) over medium high, add 1/2 tbsp (1 tbsp) oil, then shrimp. Cook for 2-3 min, stirring occasionally, until shrimp just turn pink.**
- Meanwhile, to a small bowl, add mayo and 1/2 tbsp (1 tbsp) lemon juice. Whisk to combine.
- Add 1/2 tbsp (1 tbsp) oil to the same pan (used in step 3), 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, then top with tofu and shrimp.
- Drizzle with lemon mayo.
- Sprinkle with feta.
- Squeeze a lemon wedge over top, if you like.
If you've opted to add shrimp, using a strainer, drain and rinse shrimp. Pat dry with paper towels.Season with salt and pepper. Reheat the same pan (from step 3) over medium high, add 1/2 tbsp (1 tbsp) oil, then shrimp. Cook, stirring occasionally, until shrimp just turn pink, 2-3 min.**
Top bowls with shrimp.
760
kcal
Calories
42
g
Fat
10
g
Saturated Fat
51
g
Carbohydrate
3
g
Sugar
8
g
Dietary Fiber
46
g
Protein
220
mg
Cholesterol
1880
mg
Sodium
0.4
g
Trans Fat
750
mg
Potassium
750
mg
Calcium
5.5
mg
Iron
