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Bulgur and Broccoli Skillet Dinner

Prep time 10 mins
Cook time 19 mins
Yield 4 servings.

Ingredients

  • 2 cups vegetable broth
  • 1 cup bulgur (cracked wheat), uncooked
  • 2 teaspoons sesame oil
  • 3 cups broccoli flowerets
  • 3/4 cup sliced celery
  • 1/2 cup sliced green onions (about 2 large)
  • 1/2 cup finely chopped sweet red pepper
  • 1 tablespoon low-sodium soy sauce
  • 2 tablespoons chopped, unsalted, dry roasted peanuts
  • 1/4 cup chopped fresh parsley

Nutrition Information

  • calories 289
  • caloriesfromfat 19 %
  • fat 6 g
  • satfat 0.8 g
  • monofat 0.0 g
  • polyfat 0.0 g
  • protein 10.8 g
  • carbohydrate 53.3 g
  • fiber 13.9 g
  • cholesterol 0.0 mg
  • iron 0.0 mg
  • sodium 501 mg
  • calcium 0.0 mg

How to Make It

  1. Combine broth and bulgur in a medium saucepan; bring to a boil. Cover, reduce heat, and simmer 15 minutes or until liquid is absorbed. Set aside.

  2. While bulgur cooks, heat oil in a nonstick skillet over medium-high heat until hot. Add broccoli and next 3 ingredients; cook, stirring constantly, 4 minutes or until tender. Stir in soy sauce, bulgur, peanuts, and parsley.

Cooking Light Low-Fat, Low-Calorie Quick and Easy Cookbook