Fibre-rich: bulgur pilaf

Yield: 4 Servings

Measure 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

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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