Low Fat: Greek Bulgur And Spinach Skillet Meal

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* Exported from MasterCook *

 

Greek Bulgur And Spinach Skillet Meal

 

Recipe By : Nutrition Action Healthletter, 9/2000

Serving Size : 4 Preparation Time :0:00

Categories : Side Dishes Vegetables

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

2 1/2 cups boiling water or

vegetable broth

1 cup uncooked bulgur wheat

10 ounces packaged frozen chopped spinach

1 tablespoon olive oil

1 medium onion -- chopped

2 cloves garlic -- minced

1 teaspoon dried oregano

1 teaspoon grated lemon peel

1/4 teaspoon ground nutmeg

Salt and freshly ground black pepper -- to taste

3 ounces feta cheese -- crumbled

(about 3/4 cup)

2 medium tomatoes

cut into wedges

 

Adapted from Vegetarian Times Low-Fat & Fast (Macmillan, 1997).

 

In a small mixing bowl, combine the boiling water and bulgur. Set aside

for 20 minutes. Meanwhile, prepare the spinach according to package

directions. Drain well.

 

Heat the oil in a medium nonstick skillet over medium heat. Add the onion

and garlic. Cook, stirring, until the onion is tender, about 5

minutes. Stir in the spinach, oregano, lemon peel, nutmeg, salt, and pepper.

 

Drain the bulgur and fluff it with a fork. Stir the bulgur into the

spinach mixture; mix well. Stir in the feta. Garnish with the tomato

wedges. Serves 4.

 

PER SERVING (recipe made using 1/4 tsp. salt and water instead of vegetable

broth)

 

Calories: 240, Total Fat 9 grams, Saturated Fat: 4 grams, Fiber: 9 grams,

Sodium: 430 mg, Cholesterol: 20 mg, Carbohydrate: 35 grams, Protein: 10 grams

 

 

 

 

 

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