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.

Note:

Ana Kelly,

Oxmoor House Healthy Eating Collection

October 2006
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