Spinach Red & White Bulgur

By Barbara Day, M.S., R.D., C.N.

Bulgur can be used in pilafssoupsbakery goods, stuffing or in casseroles. I use it as a replacement for meat is my soups. In breads, it can add a whole grain component. It is also a main ingredient in tabbouleh salad. Bulgur’s nutritional information: ¼ of a cup 160 calories. 0.5 grams of fat, 30 grams of carbohydrate, 7 grams of dietary fiber, 5 grams of protein.

 

Nutritional Information Per Serving: 297 calories, 13 grams protein,  10 grams of fat,  44 grams of CHO, 10 grams dietary fiber,  295 mg sodium.

Preparation Time: 10 minutes Cook Time: 17 minutes

Serves:  4

Ingredients

  • 1 onion, diced (1 cup)
  • 1 red pepper, diced 3 ¾ inch X 3”
  • 2 tbsp olive oil
  • 1 cup bulgur
  • 2 cups skim milk
  • 6 oz bag baby spinach
  • ½ cup reduced-fat Parmesan cheese
  • Season to taste with black pepper 

Instructions

Saute onion and pepper in olive oil for about 7 minutes or until tender.  Add 1 cup of bulgur and 2 cups of skim milk.  Simmer for about 10 minute, stirring often until most of the liquid is absorbed. Then stir in spinach and the Parmesan cheese. Season to taste with black pepper.

Shopping List

  • 1 onion, diced
  • 1 red pepper, diced
  • 2 tbsp olive oil
  • 1 cup bulgur
  • 2 cups skim milk
  • 6 oz bag baby spinach
  • ½ cup Parmesan cheese
  • Season to taste with black pepper

Image from: spinarecipe.com/Blog/2010/10/28/bulgur-for-breakfast/

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Visit Barbara’s new website which is an on-line health & wellness magazine, www.KentuckianaHealthWellness.com. Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 12 grandchildren.    

 

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