Vegetable-bulgur Pilaf
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Grains, Vegetables, Meats | Vegetarian | Diabetic, Nuts/grains, Side dishes, Vegetables, Vegetarian | 4 | Servings |
INGREDIENTS
| 1/2 | c | Onion, chopped |
| 1/2 | c | Celery, chopped |
| 1/2 | c | Fresh mushrooms, sliced |
| 1 | Garlic, minced | |
| 1 | T | Cooking oil |
| 1/2 | c | Carrots, sliced |
| 1/2 | c | Zucchini, sliced |
| 1/2 | c | Chicken/beef/ vegetable |
| broth | ||
| 1/4 | c | Red/green pepper strips |
| optional | ||
| 1/4 | c | Bulgur wheat |
| 1/2 | t | Dried tarragon, crushed |
| 1/4 | t | Salt |
INSTRUCTIONS
In a 2-quart saucepan cook chopped onion, chopped celery, sliced mushrooms, and garlic in hot oil about 5 minutes or till vegetables are tender but not brown. Stir in sliced carrots, sliced zucchini, chicken, beef or vegetables broth, red or green pepper strips, bulgur, dried tarragon, and salt. Bring to boiling; reduce heat. Cover and simmer for 8 to 10 minutes or till vegetables are tender. Makes 4 servings. Food Exchanges per serving: 1 vegetables exchanges Sub Bulgur for Quinoa Soruce: Better Homes and Gardens, Eating Light by WHOM Brought to you and yours via Nancy O'Brion and her Meal-Master File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/diabetic.zip
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Nutrition (calculated from recipe ingredients)
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Calories: 86
Calories From Fat: 43
Total Fat: 4.8g
Cholesterol: 0mg
Sodium: 811.4mg
Potassium: 380.3mg
Carbohydrates: 5.6g
Fiber: 1.3g
Sugar: 3g
Protein: 5.3g