Tested till perfect Beef and Bulgur Pitas

Beef and Bulgur Pitas

Increase the amount of grains in your diet by adding them to a pita stuffing. Not only do grains add valuable nutrients but they also let you reduce the amount of meat.

By The Canadian Living Test Kitchen

Source: Canadian Living Magazine: November 2003

  • rating starrating starrating starrating starrating star
  • Portion size 4

Ingredients

  • 1/2 cup 1/2cupbulgur, medium or coarse
  • 8 oz 8ozextra-lean ground beef
  • 1 1carrotcarrots, grated
  • 1 1zucchinizucchinis, grated
  • 1 1oniononions, chopped
  • 2 2cloves garlic, minced
  • 1 tbsp 1tbspchili powder
  • 1 tsp 1tspground cumin
  • 1/4 tsp 1/4tsppepper
  • 1 cup 1cupno-salt-added tomato juice
  • 1/2 cup 1/2cupfresh coriander or parsley, chopped
  • 2 tsp 2tsplime juice
  • 4 4whole wheat pita pocketwhole wheat pita pockets
  • 4 leaves 4leavesleaf lettuce
  • 16 slices 16slicesEnglish cucumber
  • 16 16cherry tomatocherry tomatoes, halved
  • 1/4 cup 1/4cuplow-fat plain yogurt
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Preparation

In saucepan, bring 3/4 cup (175 mL) water to boil; stir in bulgur. Reduce heat to low; cover and simmer until no liquid remains, about 10 minutes.

Meanwhile, in nonstick skillet, sauté beef over medium-high heat, breaking up with spoon, until no longer pink, about 5 minutes. Drain off any fat from pan.

Add carrot, zucchini, onion, garlic, chili powder, cumin and pepper; cook over medium heat, stirring occasionally, until onion is tender, about 5 minutes. Add tomato juice and bring to boil; reduce heat and simmer until liquid is almost evaporated, about 5 minutes. Stir in bulgur, 1/4 cup (50 mL) of the coriander and lime juice.

Cut top third off each pita; place inside each bottom. Line each with lettuce leaf and some of the cucumber. Spoon in beef mixture; top with tomatoes, remaining cucumber, yogurt and remaining coriander.

Nutritional Information Per serving: about

cal 372 pro 23g total fat 7g sat. fat 2g
carb 59g fibre 9g chol 32mg sodium 413mg
potassium 818mg

% RDI:

calcium 8 iron 35 vit A 60 vit C 35
folate 36
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