xpost: bulgur and bean pilaf

[Guest guest]

I'm defeated ! so overwhelmed by the spam -- since the sobig virus dumps a flood

of mail -- Ive switched to list digests. So i may have missed mail from you. so

sorry. -pat

 

 

 

 

* Exported from MasterCook *

 

Bulgur and Bean Pilaf

 

Recipe By :LOL Fresh & Easy Vegetarian

Serving Size : 6 Preparation Time :0:15

Categories : Grains {Posted}

 

Amount Measure Ingredient -- Preparation Method

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

2 tablespoons butter

1/2 cup chopped onion

2 teaspoons finely chopped garlic

3/4 cup chopped green bell pepper

3/4 cup bulgur -- (uncooked)

1 cup water

2 medium fresh tomatoes -- chopped

15 1/2 ounces canned kidney beans -- rinsed

1/2 teaspoon salt

1 dash ground red pepper

4 ounces monterey jack cheese -- shredded

 

1. Melt butter in 10-inch skillet until sizzling; add onion, garlic and green

pepper. Cook over medium heat, stirring occasionally, until vegetables are

crisply tender (2 to 3 minutes). Add bulgur; continue cooking, stirring

constantly, 2 minutes. Add water, tomatoes, beans, salt and red pepper.

 

2. Reduce heat to low. Cover; cook, stirring occasionally, 5 minutes or until

bulgur is soft and chewy. Immediately sprinkle with cheese. Cover; remove from

heat. Let stand for 5 minutes or until cheese is melted.

 

VARIATION: Substitute 14 1/2 ounces canned diced tomatoes, undrained, for water

and tomatoes.

 

INGREDIENT TIPS: * Most pilafs are made with rice. Bulgur is usually used like

rice and makes an excellent pilaf or salad ingredient. If you've ever eaten

tabbouleh or kibbeh, then you've had bulgur.

 

* Bulgur is a partially steamed, cracked wheat which cooks quickly. It is made

by steaming, drying and crushing whole-wheat kernels and is a Middle Eastern

staple. The end result is a nutty-flavored, tender and chewy grain.

 

Source:

" Land O Lakes Magazine 2003 July "

Yield:

" 6 cups "

T(Cook):

" 0:09 "

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

 

Per Serving (excluding unknown items): 247 Calories; 10g Fat (36.1% calories

from fat); 11g Protein; 29g Carbohydrate; 9g Dietary Fiber; 27mg Cholesterol;

577mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1 Lean Meat; 1 Vegetable; 1 1/2

Fat.

 

Serving Ideas : 1 CUP (280 calories, 10 g fat; 35 g carbohydrates; 10 g fiber)

 

NOTES : This quick skillet entree is loaded with flavor and texture. Sauteing

bulgur adds a nut-like flavor.

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0