Mustard Greens & Bulgur - 4 pts, 27g carbs, 5g fiber

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Mustard Greens & Bulgur - 4 pts, 27g carbs, 5g fiber

 

1 cup bulgur, (see Shopping Tip)

2 tablespoons chopped walnuts

6 teaspoons walnut oil, or extra-virgin olive oil, divided

2 shallots, chopped

1 tablespoon finely chopped garlic

12 cups thinly sliced mustard greens, (about 1 bunch), tough stems removed

1/2 cup chopped pitted dates

2-3 tablespoons water

4 teaspoons white-wine vinegar

1/2 teaspoon salt

 

 

 

 

 

 

 

1. Prepare bulgur according to package directions. Transfer to a colander and

rinse under cool

water; drain. Toast walnuts in a small dry skillet over medium-low heat,

stirring, until lightly

browned and fragrant, 2 to 3 minutes.

2. Place 5 teaspoons oil and shallots in a large skillet over medium-low heat.

Cook until the

shallots start to brown, 4 to 6 minutes. Add garlic and cook, stirring, until

fragrant, about 15

seconds. Add mustard greens, dates and 2 tablespoons water and cook, stirring

occasionally, until

the greens are tender and the water evaporates (add another tablespoon of water

if the pan is dry

before the greens are tender), about 4 minutes. Stir in vinegar, salt and the

prepared bulgur;

cook until heated through, about 1 minute. Drizzle with the remaining 1 teaspoon

oil and sprinkle

with the walnuts before serving.

 

Makes 6 servings, about 2/3 cup each

 

Shopping Tip: Bulgur is made by parboiling, drying and coarsely grinding or

cracking wheat

berries. Unlike cracked wheat, it simply needs a quick soak in hot water for

most uses. Look for

bulgur in the natural-foods section of large supermarkets, near other grains, or

online at

kalustyans.com or lebaneseproducts.com.

 

Source: EatingWell, Jan/Feb 2008

Formatted by Chupa Babi: 01.10.08

 

Per serving: 169 calories; 6 g fat (1 g sat, 1 g mono); 0 mg cholesterol; 27 g

carbohydrate; 4 g

protein; 5 g fiber; 199 mg sodium; 192 mg potassium.

Nutrition bonus: Vitamin A (57% daily value), Vitamin C (33% dv), good source of

omega-3s.

1 1/2 Carbohydrate Servings

Exchanges: 1 starch, 1/2 fruit, 1 1/2 fat

 

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