Beef and Bulgur Pitas
This recipe makes 4 servings
|Per serving: about||-|
|total fat||7 g|
|sat. fat||2 g|
- Portion size: 4
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.
- 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
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.
Source : Canadian Living Magazine: November 2003