Fibre-rich: bulgur pilaf
4 Servings
Ingredients
Quantity | Ingredient | |
---|---|---|
1 | tablespoon | Olive oil |
2 | Green onions, finely chop | |
½ | cup | Sweet red pepper, diced |
3 | Canned plum tomatoes, chop | |
½ | cup | Fresh basil, coarse chop or 1 tb dried |
1 | cup | Bulgur |
1½ | cup | Stock, boiling, veg or chicken |
½ | teaspoon | Salt |
Directions
In large saucepan, heat oil over medium-high heat; cook green onions and red pepper, stirring, for 30 seconds.
Add tomatoes and basil; cook, stirring, for 2 minutes Stir in bulgur, stirring to coat. Stir in boiling stock and salt; bring to boil.
Reduce heat to low; cook, covered, for about 20 minutes or until liquid is absorbed and bulgur is tender. Per serving: calories [about] 180, Protein [g] 7, fat [g] 5, carbohydrate [g] 31, very high source of fibre
Source: Canadian Living Test Kitchen, Canadian Living [magazine] Feb 96
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