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 : Tofu (soya non OGM, eau, sulfate de calcium, chlorure de magnésium) (soya) • Poivron • Boulgour (semoule de blé dur) (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.
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Tags
Tofu
1 unit(s)
Boulgour
0.5 cup
Mélange d'épices façon harissa
7 g
Gousses d'ail
2 unit(s)
Jeunes 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
Butter*
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.
- 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.
- Drizzle with lemon mayo.
- Sprinkle with feta.
- Squeeze a lemon wedge over top, if you like.
650
kcal
Calories
40
g
Fat
10
g
Saturated Fat
49
g
Carbohydrate
3
g
Sugar
8
g
Dietary Fiber
26
g
Protein
40
mg
Cholesterol
1090
mg
Sodium
0.4
g
Trans Fat
600
mg
Potassium
650
mg
Calcium
5
mg
Iron
