Carb Smart Middle Eastern Beef Bowls
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Carb Smart Middle Eastern Beef Bowls

Carb Smart Middle Eastern Beef Bowls

with Pine Nuts and Tahini Sauce

With rich flavours of sesame and pine nuts, this low-starch supper is a star. Plus, leftover bulgur will work perfectly in a salad for lunch the next day.

étiquettes:
Faible en glucides
Allergènes:
Blé
Oeuf
Moutarde
Pignons

Produit dans une installation qui traite le lait, le sésame, les œufs, le poisson, les crustacés, les moutardes, les noix, les arachides, le blé, le soja et les sulfites.

Durée de préparation25 minutes
Temps de cuisson7 minutes
DifficultéIntermédiaire

Ingrédients

quantité par portion

250 g

Bœuf haché

¼ tasse(s)

Boulgour

(Contient Blé)

1 pièce(s)

Aubergine

1 pièce(s)

Citron

7 g

Persil

1 pièce(s)

Poivron

1 pièce(s)

Tomate

2 cs

Mayonnaise

(Contient Oeuf, Moutarde Peut contenir Sulfites, Blé, Moutarde, Crustacés, Poisson, Lait, Sésame, Soya)

28 g

Pignons

(Contient Pignons)

1 cs

Assaisonnement moyen-oriental

(Contient Moutarde Peut contenir Soya, Sulfites, Noix, Blé, Lait, Arachides, Sésame)

Pas inclus dans votre livraison

0.13 cc

Poivre*

0.13 cc

Sel*

2 cs

Huile*

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Informations nutritionnelles

Énergie (kcal)780 kcal
Graisses53 g
dont saturés11 g
Glucides47 g
dont sucres14 g
Fibres12 g
Protéines34 g
Cholestérol85 mg
Sel740 mg
Gras Trans0.5 g
Potassium1450 mg
Calcium100 mg
Fer6.5 mg

Ustensiles

Casserole moyenne
Cuillères à mesurer
Plaque de cuisson
Zesteur
Grande poêle antiadhésive
Bol à mélanger, moyen

Instructions

Cook bulgur
1
  • Add 1/3 cup (2/3 cup) water, and 1/4 tsp (1/2 tsp) salt to a medium pot. Cover and bring to a boil over high heat.
  • Once boiling, stir in 1/4 cup (1/2 cup) bulgur until water returns to a boil. Cover and remove from heat.
  • Let stand until bulgur is tender and liquid is absorbed, 16-18 min.
  • Fluff bulgur with a fork.
2
  • Meanwhile, core, then cut pepper into 1-inch pieces.
  • Cut half the eggplant into 1/2-inch pieces (use all for 4 ppl). (TIP: Peel eggplant before cutting, if desired.)
  • Add peppers, eggplant, half the Middle Eastern Spice Blend and 1 tbsp (2 tbsp) oil to an unlined baking sheet. (TIP: We love to use olive oil in this recipe.) Season with salt and pepper, then toss to combine.
  • Roast in the bottom of the oven, stirring halfway through, until tender, 10-12 min.
Remaining prep and toast pine nuts
3
  • Zest, then juice half the lemon (same for 4 ppl). Cut remaining lemon into wedges.
  • Finely chop parsley.
  • Cut tomato into 1/2-inch pieces.
  • Heat a large non-stick pan over medium heat.
  • When hot, add pine nuts to the dry pan. Toast, stirring often, until golden-brown, 4-5 min. (TIP: Keep your eye on them so they don't burn.) 
  • Transfer to a plate.
Cook beef
4
  • Reheat the same pan (from step 3) over medium-high.
  • When hot, add 1/2 tbsp (1 tbsp) oil, then beef. Cook, breaking up beef into smaller pieces, until no pink remains, 4-5 min.**
  • Carefully drain and discard excess fat.
  • Add remaining Middle Eastern Spice Blend and 1/4 cup (1/3 cup) water. Cook, stirring often, until fragrant, 30 sec. Season with salt and pepper, to taste.
Marinate tomatoes
5
  • Meanwhile, add tomatoes, half the parsley, 1 tsp (2 tsp) lemon juice, 1/2 tbsp (1 tbsp) oil to a medium bowl. Season with salt and pepper, then stir to combine. (TIP: Add a pinch of sugar to tomatoes, if desired.)
  • Combine mayo, half the lemon zest and 1 tsp (2 tsp) lemon juice in a small bowl. Set aside. 
6
  • When veggies and bulgur are done, fluff bulgur with a fork, then add veggies. Toss gently to combine.
  • Divide bulgur-veggie mixture between bowls. Top with beef, then marinated tomatoes.
  • Dollop lemony mayo over top, then sprinkle pine nuts and remaining parsley.