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) • Épinards • 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) • 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
Miel
2 unit(s)
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 7-8 min, turning occasionally, until golden.
Meanwhile, to a large bowl, add honey. Set aside.
4
Meanwhile, to a small bowl, add mayo and 1/2 tbsp (1 tbsp) lemon juice. Whisk to combine.
5
To the same pan (used in step 3), add 1/2 tbsp oil, then peppers and shrimp. Cook 3-4 min, stirring occasionally, until peppers are tender-crisp and shrimp are just pink** Season with salt and pepper.
6
Once cooked, transfer tofu and shrimp to the bowl with honey, then toss to combine. Season with salt.
Stir peppers, shrimp and lemon zest into bulgur.
Divide bulgur between bowls, then top with tofu and shrimp. Drizzle any honey remaining in the bowl over top.
Drizzle with lemon mayo.
Sprinkle with feta.
Squeeze a lemon wedge over top.
7
If you opted to add shrimp, using a strainer, drain and rinse shrimp, then pat dry with paper towels. Season with salt and pepper. To the same pan (from step 3), add 1/2 tbsp (1 tbsp) oil, then peppers and shrimp. Cook 3-4 min, stirring occasionally, until peppers are tender-crisp and shrimp are just pink.** Season with salt and pepper.
8
Once cooked, transfer tofu and shrimp to the bowl with honey, then toss to combine. Season with salt. Top bowls with tofu and shrimp.