5 A Day Bulgur Wheat - Diabetic

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5 A Day Bulgur Wheat - Diabetic

1 medium chopped onion

1 cup chopped broccoli

1 cup shredded carrots

1 small chopped green pepper - may use red or yellow pepper

1/3 cup chopped fresh parsley or 2 Tablespoons dried

1 teaspoon canola oil

1 1/2 cups dry bulgur

2 cups broth, low-sodium - any flavor

8 ounces canned, drained chickpeas

 

 

 

 

1. Wash and chop fresh onion, broccoli, carrots, pepper and parsley

(if using fresh parsley).

 

2. Heat canola oil in a large skillet. Add onions and cook until soft.

 

3. Add bulgur and stir to coat. Add 2 cups chicken broth to the

skillet, bring to a boil.

 

4. Lower the heat, add remaining vegetables and chickpeas. Cook for 10

minutes or until the liquid is absorbed.

 

5. Add parsley and stir. Serve warm or cold.

 

Per serving: 160 Calories; 31g Total Carbohydrates: 2g Total Fat; 0.5g

Saturated Fat; 0 mg Cholesterol; 6g Protein; 130mg Sodium; 6g Fiber.

 

Source: Source: Food Stamp Nutrition Connection as posted to dlife.com

(Diabetic Life)

Formatted by Chupa Babi in MC: 10.26.06

 

Note: Bulgur comes from wheat. It is actually the kernel of wheat,

cracked for cooking. It has a nutty, chewy flavor that is sure to

please the healthy appetite, and contains fiber. Canola oil is a

healthy choice for vegetable oil.)

 

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