ArrowDownFill 1arrow-small-lineFill 1Cooking Light - EasyCooking Light - FastCooking Light - So GoodCooking Light - How-ToCooking Light - Staff FaveCooking Light Badge - Wow!GroupClose IconEmailEmpty Star IconLike Cooking Light on FacebookFull Star IconShapePage 1 Copy 3Page 1 Copy 2Grid IconHalf Star IconFollow Cooking Light on InstagramList IconMenu IconPrintSearch IconSpeech BubbleFollow Cooking Light on SnapchatFollow Cooking Light on TwitterWatch Cooking Light on YouTubeplay-iconWatch Cooking Light on Youtube

Bulgur-Pistachio Pilaf

Prep time 4 mins
Cook time 19 mins
Yield 5 servings (serving size: about 1/2 cup)
Season this fiber-filled grain with mint and pistachios and serve with grilled lamb, lemon chicken, or any other Mediterranean main dish.

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

Nutrition 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

How to Make It

  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.

Oxmoor House Healthy Eating Collection