Middle Eastern · Lunch
Fried Meat and Bulgur Sandwich (Low-Calorie)
Pan-fried lean ground beef mixed with tender bulgur, tomato, onion and parsley, seasoned with cumin and warm allspice, finished with a light garlic-yogurt sauce and served warm in pita bread.
$3
15 minsPrep
12 minsCook
27 minsTotal
EasyLevel
Nutrition per serving
397Calories
27.5gProtein
16.9gFat
38.8gCarbs
5.9gSugar
6.1gFiber
610mgSodium
72mgChol
5.6gSat Fat
667mgPotassium
115mgCalcium
4.3mgIron
1.9mcgVitamin B12
11mgVitamin C
low-calorie
low-cholesterol
high-fiber
low-calorie
Instructions
1
Prep
Dice the onion and tomato, chop the parsley, and mince the garlic clove, then measure the bulgur.
2
Sear
Heat olive oil in a nonstick skillet over medium-high heat. Add lean ground beef and cook 5 to 6 minutes, breaking into small crumbles, until browned.
3
Saute
Add diced onion, cumin and allspice to the skillet. Cook over medium heat 3 minutes, stirring often, until the onion softens and turns translucent.
4
Finish
Stir in the bulgur, tomato and parsley. Season with salt and black pepper. Warm through 2 minutes over medium-low heat until heated through.
5
Whisk
In a small bowl, whisk together the yogurt, garlic and lemon juice until smooth.
6
Build
Warm the pita 30 seconds on each side in a dry skillet over medium heat until soft, then split it open.
7
Plate
Spread garlic yogurt sauce inside the pita, spoon in the warm beef and bulgur filling, and serve immediately.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 13 oz371g beef-ground-lean
- 1 cup100g bulgur-cooked
- 2 tsp2 tsp olive-oil
- 11 onion
- 4 tbsp4 tbsp parsley
- 1 tsp1 tsp cumin-ground
- 1/2 tsp1/2 tsp allspice
- 22 small tomato
- 22 pita (120g)
- 4 tbsp4 tbsp plain-yogurt
- 22 small garlic clove
- 2 tsp2 tsp lemon-juice
- salt, to taste
- black pepper, to taste
