Recipes

Spicy Bulgur Pilaf
Makes about 4 cups

Bulgur makes a quick and delicious Mexican pilaf. Serve it with refried beans or chili and a green salad.

1 tablespoon olive oil
1 medium onion, chopped
2 garlic cloves, minced
1 cup bulgur wheat
2 teaspoons chili powder
3/4 teaspoon cumin
1/8 teaspoon celery seed
1/2 red bell pepper, finely diced
1/2 teaspoon salt
1-3/4 cups boiling water or vegetable stock

Heat oil in a large skillet or pot and cook onion for 3 minutes.
Stir in garlic, bulgur, chili powder, cumin, and celery seed. Continue cooking, stirring often, until onion is soft, about 5 minutes.
Add bell pepper, salt, and boiling water. Stir to mix, then cover and simmer until bulgur is tender and all liquid is absorbed, about 20 minutes.
Oven method: Preheat oven to 350°F. Prepare as above, except before adding boiling water, transfer bulgur mixture to an ovenproof dish. Add boiling water, cover with foil and bake until bulgur is tender and all liquid is absorbed, about 30 minutes.

Per 1/2-cup serving: 89 calories; 3 g protein; 16.5 g carbohydrate; 2 g fat; 4 g fiber; 137 mg sodium; calories from protein: 11%; calories from carbohydrates: 70%; calories from fats: 19%

Recipe from Healthy Eating for Life for Women by Kris Kieswer

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