Healthy Chinese Style Bulgur
|Bulgur||1 Cup (16 tbs)|
|Boiling water||2 Cup (32 tbs)|
|Vegetable broth/Water||1⁄4 Cup (4 tbs)|
|Thinly sliced celery||1⁄2 Cup (8 tbs)|
|Diced red bell pepper||1⁄2 Cup (8 tbs)|
|Green onions||3 , thinly sliced|
|Garlic||2 Clove (10 gm), minced or pressed|
|Minced ginger||1 Teaspoon, peeled|
|Coarsely chopped bean sprouts||2 Cup (32 tbs) (Fresh Ones)|
|Canned sliced water chestnuts||1 Cup (16 tbs), drained|
|Soy sauce||4 Tablespoon|
|Ground black pepper||1⁄4 Teaspoon|
Place the bulgur and salt in a saucepan or heatproof bowl. Add the boiling water and stir just until mixed. Cover and let stand for about 25 minutes, until the bulgur is tender and all of the water has been absorbed. The bulgur should be tender but not mushy. Fluff with a fork, cover, and set aside.
Heat the vegetable broth in a nonstick skillet over medium heat. Add the celery, bell pepper, green onions, garlic, and ginger. Cook and stir for about 3 minutes, until the vegetables just begin to soften. Add more broth or water as needed to prevent sticking.
Stir in the bulgur and mix well.
Add the bean sprouts and water chestnuts and sprinkle with the soy sauce and black pepper. Toss gently to mix. Cook over medium heat for about 3 minutes, turning with a spatula, until heated through. Serve immediately.
Stored in a covered container in the refrigerator, leftover Chinese Fried Bulgur will keep for up to 3 days.
Calories 291 Calories from Fat 10
% Daily Value*
Total Fat 1 g1.7%
Saturated Fat 0.22 g1.1%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 1589.3 mg66.2%
Total Carbohydrates 65 g21.8%
Dietary Fiber 17.6 g70.3%
Sugars 12.5 g
Protein 17 g33.8%
Vitamin A 33.3% Vitamin C 100.3%
Calcium 107.6% Iron 60.7%
*Based on a 2000 Calorie diet