| CATEGORY |
CUISINE |
TAG |
YIELD |
| Vegetables, Grains, Meats |
Vegetarian |
Diabetic, Vegetarian, Vegetables, Beans |
8 |
Servings |
INGREDIENTS
| 2 |
tb |
Vegetable oil; |
| 1 |
c |
Carrot; thinly sliced |
| 1/2 |
c |
Onion; Coarsely chopped |
| 1 |
cl |
Garlic; finely chopped |
| 1 1/4 |
c |
Bulgur; |
| 3 |
c |
Hot chicken or beef broth; |
| 19 |
oz |
Can;tomatoes |
| 2 |
ts |
Paprika; |
| 1 |
ts |
Tarragon; |
| 1 |
ts |
Salt; |
| 1 |
pn |
Freshly ground pepper; |
| 1 |
c |
Celery; coarsely chopped |
| 1 |
c |
Green pepper; coarsely chop |
| 1 |
c |
Garbanzo beans; cooked & drained |
| 1/2 |
c |
Soy nuts; coarsely chopped |
|
8 |
cups. |
INSTRUCTIONS
Bulgur (cracked wheat), garbanzos (chick peas) and soy nuts combine to
provide complete protein which tastes as good or even better than
Spanish rice.
Heat oil in a frypan. Add carrot, onion and garlic. Stir-cook over
medium heat 5 min. Add bulgur. Continue to stir-cook about 3 min
until bulgur is coated with pan juices.
Add broth, tomatoes, paprika, tarragon, salt and pepper. Heat to a
boil; reduce heat, cover and simmer 30 min. Stir in celery, green
pepper, chick peas and soy nuts; cover and simmer 15 min longer until
bulgur is tender and juices are absorbed.
Turn off heat, let stand, covered, 10 min. Fluff with a fork. Makes
1 cup serving - 201 calories, 1 protein choice, 2 starchy choices 32
grams carbohydrate, 7 grams protein, 5 grams fat.
Source: Choice Cooking, Canadian Diabetes Assoc. 1986 Shared but not
tested by Elizabeth Rodier, Nov 93
File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/diabetic.zip
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