See Also: Bulgur Pilaf with Tomato and Zucchini(recipes)
Zucchini-Tomato Frittata(recipes)
Zucchini-Tomato Bake(recipes)
Zucchini, Black Bean and Sun-Dried Tomato Pizza(recipes)
bulgur(dictionary)
Tempura prawns with avocado and tomato salad and ginger, tomato and chilli basmati rice(recipes)
Oriental Pilaf(recipes)
Goan style pilaf(recipes)
Chicken Sausage Pilaf(recipes)
White Chili Pilaf(recipes)

Bulgur Pilaf with Tomato and Zucchini (recipes)


Bulgur Pilaf with Tomato and Zucchini

Yield: Makes 8 servings

Bulgur is a light, nutty version of whole wheat that has been pre-cooked to cut preparation time down to practically zero. Paired with zucchini and tomato, bulgur makes this healthful dish a fast, easy way to enjoy whole-grain goodness.





Ingredients:



1cup uncooked bulgur wheat

1tablespoon olive oil

3/4cup chopped onion

2cloves garlic, minced

1/2pound zucchini, thinly sliced

1can (14-1/2 ounces) no-salt-added whole tomatoes, drained and coarsely chopped

1cup fat-free reduced-sodium chicken broth

1teaspoon dried basil

1/8teaspoon black pepper









Preparation:





1.Rinse bulgur thoroughly in colander under cold water, removing any debris. Drain well; set aside.2.Heat oil in large saucepan over medium heat. Add onion and garlic; cook and stir 3 minutes or until onion is tender. Stir in zucchini and tomatoes; reduce heat to medium-low. Cook, covered, 15 minutes or until zucchini is almost tender, stirring occasionally.3.Stir chicken broth, bulgur, basil and pepper into vegetable mixture. Bring to a boil over high heat. Reduce heat to low. Cook, covered, over low heat 15 minutes or until bulgur is tender and liquid is almost completely absorbed, stirring occasionally. Remove from heat; let stand, covered, 10 minutes. Stir gently before serving.









Nutritional Information:







Serving Size: 1/8 of total recipe







Fiber

5 g







Carbohydrate

18 g







Saturated Fat

trace g







Total Fat

2 g







Calories from Fat

19 %







Calories

98







Protein

3 g







Sodium

92 mg









Dietary Exchange:







Fat

1/2







Vegetable

1/2







Starch

1