Nous hésitons à choisir nos préférés : les cubes de tofu fumé, épicés et sucrés ou le boulgour garni de légumes à l'ail. En fin de compte, c'est celui qui mangera ce plat qui vaincra!
« Faible en glucides » (50 g de glucides ou moins) est fondé sur un calcul de la quantité de glucides par portion.
Ingrédients : Crevettes • Tofu (soya non OGM, eau, sulfate de calcium, chlorure de magnésium) (soya) • Poivron • Boulgour (blé) • Citron • Miel • 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) • Épinards • Mélange d’épices façon harissa (épices, sel, poudre d'ail, huile de canola, dioxyde de silicium, extrait d'épices) • Ail.
Allergens
Soya
Moutarde
Blé
Lait
Sulfites
Crevettes
Crustacés
Oeuf
Peut contenir des traces d’allergènes
Sésame
Poisson
Gluten
Utensils
Cuillères à mesurer
Zesteur
Grand bol
Petit bol
Grande poêle antiadhésive
Casserole moyenne
Fouet
Verre doseur
Tags
30-min-or-less
Épicé
Sous 50 g de gluc
Ingrédients
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
Preparation
1
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 pan to melt.
Add garlic and bulgur. Cook 1 min, stirring constantly, until fragrant.
2
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 16-18 min, until bulgur is tender and water is absorbed. Fluff bulgur with a fork.
3
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 hot, add 1 tbsp (2 tbsp) oil, then tofu. Pan-fry 5-6 min, turning occasionally, until golden.
Meanwhile, using a strainer, drain and rinse shrimp, then pat dry with paper towels. Season with salt and pepper
To the pan with the tofu, add 1 tbsp (2 tbsp) oil, then shrimp. Cook 3-4 min, stirring occasionally, until shrimp are cooked through.
Carefully wipe out pan.
4
Meanwhile, to a small bowl, add mayo and 1/2 tbsp (1 tbsp) lemon juice. Whisk to combine.
5
Add 1/2 tbsp (1 tbsp) oil to the same pan (used in step 3), then peppers. Cook 3-4 min, stirring occasionally, until tender-crisp. Season with salt and pepper.
6
Stir peppers and lemon zest into bulgur.
Divide bulgur between bowls, then top with tofu and shrimp.
Drizzle with lemon mayo.
Sprinkle with feta.
7
If you opted to add shrimp, while tofu is cooking, using a strainer, drain and rinse shrimp, then pat dry with paper towels. Season with salt and pepper. Pan-fry tofu for 5-6 min, turning occasionally, until golden. To the pan with the tofu, add 1 tbsp (2 tbsp) oil, then shrimp. Cook 3-4 min, stirring occasionally, until shrimp are cooked through. Carefully wipe out pan.