- Recipes Home
- Interest Groups
Bulgur Pilaf Recipe
|Water||3 Cup (48 tbs)|
|Bulgur wheat/Cracked wheat||1 Cup (16 tbs)|
|Chopped carrot||1⁄2 Cup (8 tbs)|
|Chopped onion||1⁄4 Cup (4 tbs)|
|Snipped fresh parsley||2 Tablespoon|
|Garlic||1 Clove (5 gm), minced|
|Dried chervil||1 Teaspoon|
|Reduced-calorie margarine||2 Tablespoon|
|Frozen peas||1 Cup (16 tbs)|
|Grated parmesan cheese||1 Tablespoon|
Calories 210 Calories from Fat 29
% Daily Value*
Total Fat 3 g5.1%
Saturated Fat 1 g5%
Trans Fat 0 g
Cholesterol 5.2 mg
Sodium 290.9 mg12.1%
Total Carbohydrates 39 g13.1%
Dietary Fiber 9.5 g38%
Sugars 3.4 g
Protein 9 g17.6%
Vitamin A 82% Vitamin C 31.1%
Calcium 10% Iron 13.6%
*Based on a 2000 Calorie diet
Microwave at High for 4 to 9 minutes, or until water boils.
Place bulgur in medium mixing bowl.
Add boiling water.
Cover and let stand for 30 minutes to soften.
Drain and press out excess moisture.
In 2-quart casserole, combine carrot, onion, parsley, garlic, chervil, pepper and margarine.
Microwave at High for 4 to 5 minutes, or until vegetables are tender, stirring after half the time.
Add bulgur, peas, Parmesan cheese and salt.
Microwave at High for 2 to 4 1/2 minutes longer, or until heated through.