Recipes

Chinese Bulgur

Makes about 3 cups

This quick side dish is perfect with any vegetable stir-fry.

1 cup uncooked bulgur
1/2 teaspoon salt
1-3/4 cups boiling water
2 teaspoons toasted sesame oil
1 tablespoon fresh minced ginger
2 garlic cloves, minced
1/2 cup finely sliced green onions, including tops
1/2 cup sliced water chestnuts
1-1/2 tablespoons reduced-sodium soy sauce
1/8 teaspoon black pepper

Mix bulgur and salt in a bowl, then stir in boiling water. Cover and let stand until all water is absorbed, about 25 minutes.
Heat oil in a large non-stick skillet, then add ginger, garlic, and green onions. Cook 1 minute, stirring often.
Stir in water chestnuts, soaked bulgur, soy sauce, and black pepper. Cook turning gently with a spatula until hot about 3 minutes.

Per 1/2-cup serving: 107 calories; 4 g protein; 20 g carbohydrate; 2 g fat; 5 g fiber; 310 mg sodium; calories from protein: 12%; calories from carbohydrates: 73%; calories from fats: 15%

Recipe from Healthy Eating for to Prevent and Treat Diabetes by Patricia Bertron, R.D.

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