Bulgur-Pistachio Pilaf

recipe
Season this fiber-filled grain with mint and pistachios and serve with grilled lamb, lemon chicken, or any other Mediterranean main dish.

Yield:

5 servings (serving size: about 1/2 cup)

Recipe from

Oxmoor House

Recipe Time

Prep: 4 Minutes
Cook: 19 Minutes

Nutritional Information

Calories 146
Caloriesfromfat 28 %
Fat 4.5 g
Satfat 1.1 g
Protein 5.3 g
Carbohydrate 23.6 g
Fiber 5.9 g
Cholesterol 3 mg
Iron 1.1 mg
Sodium 343 mg
Calcium 19 mg

Ingredients

1 cup uncooked bulgur wheat (such as Heartland)
3/4 cup fat-free, less-sodium chicken broth
3/4 cup water
1 tablespoon light stick butter
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
1/4 cup chopped dry-roasted pistachios
1 teaspoon dried mint flakes

Preparation

1. Heat a large nonstick skillet over medium-high heat. Add bulgur wheat, and cook 4 minutes or until toasted, stirring constantly. Add broth and next 4 ingredients. Bring to a boil; cover, reduce heat, and simmer over medium-low heat 12 minutes or until liquid is absorbed. Remove from heat. Stir in pistachios and mint.

Ana Kelly,

Oxmoor House Healthy Eating Collection,

Oxmoor House

October 2006
My Notes

Only you will be able to view, print, and edit this note.

Add Note