Fibre-rich: bulgur pilaf

4 Servings

Ingredients

QuantityIngredient
1tablespoonOlive oil
2Green onions, finely chop
½cupSweet red pepper, diced
3Canned plum tomatoes, chop
½cupFresh basil, coarse chop or 1 tb dried
1cupBulgur
cupStock, boiling, veg or chicken
½teaspoonSalt

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

[-=PAM=-] PA_Meadows@...