cracked wheat and basil pilaf

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this will be part of tonight's dinner

 

 

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Cracked Wheat and Basil Pilaf

 

Recipe By :Good Food/Good Health

Serving Size : 6 Preparation Time :0:00

Categories : Grains Side Dishes

 

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 cup cracked wheat bulgur

1 tablespoon oil

1 large onion -- finely chopped

2 garlic cloves -- chopped

5 1/2 cups thinly sliced mushrooms

1 large tomato -- seeded and diced

OR

1 tablespoon tomato puree -- mixed with

1 tablespoon water -- as a substitute

8 tablespoons chopped fresh basil

4 tablespoons sliced almonds

1/2 teaspoon salt

Freshly ground pepper

 

Prepare cracked wheat or bulgur according to package directions.

 

In heavy frying pan, heat oil. Add onion and cook, stirring, over medium

heat until tender. Stir in garlic and mushrooms and cook until mushrooms

are tender, about 2 minutes.

 

Stir in tomato, cracked wheat, basil, almonds, salt, and pepper to taste;

stir until mixed and heated through.

 

Each of the 6 servings contains 172 calories and 6 grams of fat.

 

 

Description:

" Bulgur, almonds, mushrooms, tomatoes and fresh basil served warm "

Cuisine:

" 05May "

Source:

" " Don't Overlook Spring Herbs, " May "

Copyright:

" 1999, American Institute for Cancer Research "

 

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Per serving: 165 Calories (kcal); 6g Total Fat; (30% calories from fat); 6g

Protein; 25g Carbohydrate; 0mg Cholesterol; 187mg Sodium

Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat;

0 Other Carbohydrates

 

NOTES : In cooking, use two to three times the quantity of fresh herbs when

substituting for dried herbs, since their flavor is much more subtle.

Nutr. Assoc. : 218 0 0 0 0 0 0 2130706543 2130706543 0 0 0 0

 

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