Bulgur Pilaf

Jun 26 2013

Serve this quick and easy side dish as a tasty alternative to other rice dishes. Fill the rest of your plate with cooked chicken and vegetables. Make it a meal with seasonal fruit and a cold glass of milk.

Recipe courtesy of Food Hero.
 

Serves 6 

Dietitian's Tip: 

Whole grains are important to heart health and the DASH diet recommendations of making half your grains whole. Whole grains help to lower cholesterol because they have a lot of dietary fiber. Choose heart-healthy fiber-rich bulgur to add variety to your whole grain routine.  

Ingredients: 

2 tablespoons oil
½ cup chopped celery
1 medium onion, chopped
1 cup bulgur
½ teaspoon salt
¼ teaspoon pepper
2 cups low sodium broth (beef, chicken, vegetable)

Preparation: 

Add oil, celery, onion and bulgur to a large skillet.
Stir constantly over medium heat until vegetables are tender and bulgur is golden brown.
Add seasonings and broth and bring to a boil.
Cover pan and reduce heat to low.
Simmer 15 minutes. Liquid should be gone.
Serve. Refrigerate leftovers within 2 hours.

Nutrition Information: 

Serving size: ½ cup
Per serving: 140 calories, 5 g total fat, 1 g saturated fat, 21 g carbohydrates, 5 g protein, 5 g fiber, 230 mg sodium, 158 mg potassium, 42 mg magnesium, 18 mg calcium