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Bulgur-Pistachio Pilaf

Bulgur-Pistachio Pilaf

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

Oxmoor House OCTOBER 2006

  • Yield: 5 servings (serving size: about 1/2 cup)
  • Cook time:19 Minutes
  • Prep time:4 Minutes

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.

Nutritional Information

Amount per serving
  • Calories: 146
  • Calories from fat: 28%
  • Fat: 4.5g
  • Saturated fat: 1.1g
  • Protein: 5.3g
  • Carbohydrate: 23.6g
  • Fiber: 5.9g
  • Cholesterol: 3mg
  • Iron: 1.1mg
  • Sodium: 343mg
  • Calcium: 19mg
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Bulgur-Pistachio Pilaf recipe

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