Beef and Bulgur Pitas

Author: Canadian Living

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.

  • Portion size 4 servings

Ingredients

  • 1/2 cup bulgur medium or coarse
  • 8 oz extra-lean ground beef
  • 1 carrots grated
  • 1 zucchini grated
  • 1 onion chopped
  • 2 cloves garlic minced
  • 1 tablespoon chili powder
  • 1 teaspoon ground cumin
  • 1/4 teaspoon pepper
  • 1 cup no-salt-added tomato juice
  • 1/2 cup fresh coriander chopped
  • 1/2 cup parsley chopped
  • 2 teaspoons lime juice
  • 4 whole wheat pita pockets
  • 4 leaves leaf lettuce
  • 16 slices English cucumbers
  • 16 cherry tomatoes halved
  • 1/4 cup low-fat plain yogurt

Method

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 facts Per serving: about

  • Sodium 413 mg
  • Protein 23 g
  • Calories 372.0
  • Total fat 7 g
  • Potassium 818 mg
  • Cholesterol 32 mg
  • Saturated fat 2 g
  • Total carbohydrate 59 g

%RDI

  • Iron 35.0
  • Fibre 0.0
  • Folate 36.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 8.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 60.0
  • Vitamin C 35.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Beef and Bulgur Pitas

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