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.
Servings: 4
Ingredients:
| Nutritional Info | |
| Per serving: about | - |
| cal | 372 |
| pro | 23 g |
| total fat | 7 g |
| sat. fat | 2 g |
| carb | 59 g |
| fibre | 9 g |
| chol | 32 mg |
| sodium | 413 mg |
| potassium | 818 mg |
| % RDI: | - |
| calcium | 8% |
| iron | 35% |
| vit A | 60% |
| vit C | 35% |
| folate | 36% |
Suggested Recipes
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1/2 cup (125 mL) bulgur (medium or coarse)
8 oz (250 g) extra-lean ground beef
1 each carrot and zucchini, grated
1 onion, chopped
2 cloves garlic, minced
1 tbsp (15 mL) chili powder
1 tsp (5 mL) ground cumin
1/4 tsp (1 mL) pepper
1 cup (250 mL) no-salt-added tomato juice
1/2 cup (125 mL) chopped fresh coriander or parsley
2 tsp (10 mL) lime juice
4 whole wheat pitas
4 leaves leaf lettuce
16 slices english cucumber
16 cherry_tomatoes, halved
1/4 cup (50 mL) low-fat plain yogurt
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.
Additional Information
Tags:
Meat-Beef; Grains; Vegetables; Skillet; Sandwiches-Burgers-Wraps; Main Course;
Source
Canadian Living Magazine: November 2003
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