Herbed Bulgur Pilaf
|Vegetable cooking spray||1 Tablespoon|
|Vegetable oil||2 Teaspoon|
|Coarsely chopped carrot||1⁄2 Cup (8 tbs)|
|Thinly sliced green onions||1⁄4 Cup (4 tbs)|
|Garlic clove||1 Large, minced|
|Hot water||1 Cup (16 tbs)|
|Bulgur wheat||1⁄2 Cup (8 tbs), uncooked|
|Chicken-flavored bouillon granules||1⁄2 Teaspoon|
|Dried mint flakes||1⁄2 Teaspoon|
|Dried whole basil||1⁄2 Teaspoon|
|Chopped tomato||1⁄2 Cup (8 tbs)|
Coat a large nonstick skillet with cooking spray; add oil.
Place over medium-high heat until hot.
Add carrot, green onions, tomato and garlic; saute 1 minute.
Add water and remaining ingredients; stir well.
Bring to a boil; cover, reduce heat, and simmer 12 to 15 minutes or until bulgur is tender and liquid is absorbed.
Fluff bulgur with a fork, and transfer to a serving bowl.
Serving size: Complete recipe
Calories 594 Calories from Fat 209
% Daily Value*
Total Fat 24 g36.3%
Saturated Fat 3.3 g16.7%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 132.3 mg5.5%
Total Carbohydrates 91 g30.2%
Dietary Fiber 20.9 g83.5%
Sugars 17.7 g
Protein 13 g25.5%
Vitamin A 440.2% Vitamin C 48.8%
Calcium 19% Iron 34.2%
*Based on a 2000 Calorie diet