Saucy Shrimp & Peas
over Minty Bulgur with Broccoli & Leafy Greens
Cooking time
15 minutes
Servings
4
Calories
440 /serving
Meet everybody’s newly minted favourite. A touch of the freshly chopped herb gives buttery bulgur a lively lift in this 15-minute family supper. As the base for each serving, the nourishing grain mingles with sautéed leafy greens and broccoli, which soften under a dusting of our popular Garlic & Sweet Pepper seasonings. Top it off with garlicky quick-to-pink shrimp and green peas, in a tongue-coating sauce made with butter and lemon.
We will send you:
- 450g Shrimp (BAP-certified)
- 240g Baby greens (baby spinach or kale)
- 300g Broccoli florets
- 1 Bunch of mint
- 2 Garlic cloves
- 1 Lemon
- 150g Green peas
- 160g Bulgur
- 60ml Vegetable demi-glace
- 20g Garlic & Sweet Pepper spices (salt, garlic, sugar, red bell pepper, vinegar powder, green bell pepper, sunflower oil, paprika, turmeric, cayenne pepper)
Contains: Milk, Shrimp, Wheat
You will need:
Medium pot
Large pan (non-stick if possible)
Oil
4 tbsp Butter
Salt & pepper (S&P)
Total Fat
17 g
Saturated Fat
8 g
Sodium
1290 mg
Total Carb
49 g
Sugars
5 g
Protein
27 g
Fibre
11 g
Preparation
Cook the bulgur
In a medium pot, combine the bulgur, 1 ½ cups water and a big pinch of salt; bring to a boil. Reduce the heat, cover and simmer, 6 to 8 min., until the bulgur is tender and the water has been absorbed. Add 1 tbsp butter. Fluff and keep warm.
Mise en place
Meanwhile, pick the mint leaves off the stems; roughly chop the leaves. Juice the lemon. Halve the broccoli if large. Mince the garlic.
Cook the broccoli & wilt the spinach
In a large pan (non-stick if possible), heat a drizzle of oil on medium-high. Add the broccoli and sauté, 2 to 3 min., until beginning to brown. Add ½ the garlic and 2 tbsp water. Cook, partially covered, stirring occasionally, 2 to 3 min., until the water has evaporated and the broccoli is crisp-tender. Add the spinach and sauté, 1 to 2 min., until wilted; season with ½ the spices and S&P. Transfer to the pot of bulgur and add ½ the mint; stir well. Reserve the pan.
Start the shrimp
Pat the shrimp dry with paper towel (remove the shells from the tails if desired); season with the remaining spices and S&P. In the reserved pan, heat a drizzle of oil on medium. Add the remaining garlic and sauté, 30 sec. to 1 min., until fragrant. Add the shrimp and cook, 1 to 2 min. on one side, until partially cooked.
Make the sauce & finish the shrimp
Flip the shrimp and add the demi-glace, lemon juice, 3 tbsp butter and ¼ cup water. Cook, stirring frequently, 1 to 2 min., until the shrimp* are opaque, cooked through and coated. Add the peas and S&P; stir well.
Plate your dish
Divide the bulgur between your bowls. Top with the shrimp and sauce. Garnish with the remaining mint. Bon appétit!
*Health Canada recommends cooking shellfish to a minimum internal temperature of 74°C.
