Eggplant And Fennel Pilaf Of Bulgur And Rice
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Eggs, Grains, Vegetables | Asian | Eggplant, Grains, Rice | 3 | Servings |
INGREDIENTS
| 4 | c | Eggplant chunks |
| approximately | ||
| 1 | t | Asian five spice powder |
| preferably Thai spice | ||
| blend | ||
| 1 | t | Light sesame oil |
| 1 | t | Gomasio, or a blend of |
| sesame seeds and coarse | ||
| salt | ||
| 1 | Fennel bulb, trimmed and | |
| cored | ||
| 2 | T | Chopped fresh basil |
| Freshly ground pepper | ||
| Olive oil spray | ||
| 1 | c | Chopped onion |
| 1 | t | Olive oil |
| 1/2 | c | Red bell pepper strips |
| Freshly ground pepper | ||
| 1/2 | c | Cracked wheat bulgur |
| 1/2 | c | Instant white rice, or |
| leftover | ||
| 16 | oz | Low sodium vegetable broth |
| 1/4 | t | Better than bouillon |
| vegetable soup base or | ||
| flavor enhancer | ||
| 1/2 | t | Butter Buds®, sprinkles |
| 1/2 | c | Chopped fresh cilantro, more |
| or less | ||
| 3 | Lemon wedges, garnish | |
| 3 | mg sodium] | |
| 9/25 | Fri |
INSTRUCTIONS
Preheat oven to 350F. EGGPLANT: Cut eggplant into large dice and toss with 5-spice, oil and gomasio. Spread on a sprayed non-stick cookie sheet. FENNEL: Trim and core the fennel bulb. Remove tough outer layers if necessary. Toss with basil, pepper and a little olive oil mist. Place in a non-stick oven pan that will fit in your oven along side the cookie sheet. Bake both at 350F for 15 minutes. Fennel should now be aromatic and soft. Remove from oven and let cool. Continue to bake the eggplant for another 25 to 10 minutes or until lightly brown. Remove to cool. While vegetable are cooking, heat oil in a large skillet or wok. Saute the onion until soft. Add the red pepper strips, season with pepper; saute until peppers are softened and onions are lightly browned. Pan roast the grains: Clear a space in the middle of the pan and add the bulgur and rice. Stir to 'toast' the grains, incorporating the onion mixture after about 2 minutes. Add the broth and the bouillon-flavor enhancer. Stir well. Bring to a boil. Reduce heat, cover and simmer for 10 minutes. Stir and add the roasted vegetables. Simmer until most of the liquid has been absorbed by the grains; about 15-20 minutes. Add the butter buds and cilantro; warm through. Serve with lemon wedges and offer gomasio. [PER SERVING: 258 cals, 4g total fat (12%cff); 63g carbs; 10g fiber; SEE The KitchenPatH Recipes | http://home.earthlink.net/~kitpath NOTES : The eggplant and fennel are roasted with spices and added to the two-grain pilaf. The fennel is an after-taste. Very pleasing pilaf. Tested by Pat and Bob Hanneman 9/98. If you don't like cilantro, try shredded napa cabbage, watercress, romaine, or flat-leaf parsley. Serves 3; 4 when served with salad and a roll. *Recipe adapted from Rosemary Moon's EGGPLANT COOKBOOK (1998) Recipe by: Adapted from Rosemary Moon's Egglant Cookbook (1998) Posted to EAT-LF Digest by Pat Hanneman <kitpath@earthlink.net> on Sep 25, 1998, converted by MM_Buster v2.0l.
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Nutrition (calculated from recipe ingredients)
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Calories: 169
Calories From Fat: 25
Total Fat: 2.9g
Cholesterol: 0mg
Sodium: 186.1mg
Potassium: 646mg
Carbohydrates: 35.5g
Fiber: 6.9g
Sugar: 16.2g
Protein: 4.3g