Bulgur-Mushroom Stovetop Pilaf

Ingredients

• 1 medium onion, chopped
• 1 tablespoon(s) olive oil
• 1 14 ounce can chicken broth
• 1 cup(s) apple juice
• 1/2 cup(s) wild rice, rinsed
• 2 cup(s) quartered or sliced stemmed shiitake, cremini, or button mushroom
• 1/2 cup(s) bulgur
• 1 medium red or green sweet pepper, seeded and chopped
• 1/2 cup(s) snipped fresh flat-leaf parsley
• 1/4 cup(s) chopped walnuts, toasted
• ounce(s) feta cheese, crumbled (1/4 cup)

Preparation

1. 1. In saucepan cook onion in hot oil 5 minutes or until tender, stirring occasionally. Add broth, apple juice, and wild rice. Bring to boiling; reduce heat. Simmer, covered, 30 minutes.


2. 2. Stir in mushrooms and bulgur. Cook, covered, 10 to 15 minutes more or until grains are tender and most of the liquid is absorbed. Stir in sweet pepper; remove from heat. Cover; let stand 5 minutes. Stir in parsley and walnuts. Season to taste with cracked black pepper. Sprinkle with feta cheese. Makes 3 (3/4-cup) servings.




3. Nutrition Facts (Bulgur-Mushroom Stovetop Pilaf) Servings Per Recipe 6,
4. Calories 197,
5. Protein (gm) 7,
6. Carbohydrate (gm) 29,
7. Fat, total (gm) 7,
8. Cholesterol (mg) 5,
9. Saturated fat (gm) 1,
10. Monosaturated fat (gm) 2,
11. Polyunsaturated fat (gm) 3,
12. Dietary Fiber, total (gm) 5,
13. Sugar, total (gm) 8,
14. Vitamin A (IU) 1215,
15. Vitamin C (mg) 40,
16. Thiamin (mg) 0,
17. Riboflavin (mg) 0,
18. Niacin (mg) 4,
19. Pyridoxine (Vit. B6) (mg) 0,
20. Folate (µg) 48,
21. Cobalamin (Vit. B12) (µg) 0,
22. Sodium (mg) 328,
23. Potassium (mg) 382,
24. Calcium (DV %) 50,
25. Iron (DV %) 1,
26. Percent Daily Values are based on a 2,000 calorie diet