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Monday, November 12, 2012

[Healthy_Recipes_For_Diabetic_Friends] Bulgur-Mushroom Stovetop Pilaf with Walnuts - 29g Carbohydrate; 4g Dietary Fiber

* Exported from MasterCook *
               Bulgur-Mushroom Stovetop Pilaf with Walnuts
Recipe By     :
Serving Size : 6     Preparation Time :0:00
Categories    : LowCal (Less than 300 cals)     LowerCarbs
                Veggie
Amount Measure       Ingredient -- Preparation Method
-------- ------------ --------------------------------
1             medium onion -- chopped
1              Tbsp. olive oil
1                can broth -- (14 oz.)
1                cup apple juice
     1/2           cup wild rice -- rinsed
2               cups sliced stemmed shiitake -- cremini, or button mushrooms
     1/2           cup bulgur
1             medium bell pepper -- red or green sweet pepper, seeded and chopped
     1/2           cup snipped fresh flat-leaf (Italian) parsley
     1/4           cup chopped walnuts -- toasted
                        Freshly cracked black pepper
1                oz. feta cheese -- crumbled (1/4 cup)

1. In saucepan cook onion in hot oil 5 minutes or until tender, stirring
occasionally. Add broth, apple juice, and wild rice. Bring to boiling;
reduce heat. Simmer, covered, 30 minutes.
2. Stir in mushrooms and bulgur. Cook, covered, 10 to 15 minutes more or
until grains are tender and most of the liquid is absorbed. Stir in sweet
pepper; remove from heat. Cover; let stand 5 minutes. Stir in parsley and
walnuts. Season to taste with cracked black pepper. Sprinkle with feta
cheese.

Servings Per Recipe 6 (3/4-cup) servings
Prep: 15 minutes
Cook: 45 minutes
Stand: 5 minutes

Per Serving - Calories 197, Total Fat (g) 7, (Saturated Fat (g) 1,
Monounsaturated Fat (g) 2, Polyunsaturated Fat (g) 3,) Cholesterol (mg) 5,
Sodium (mg) 328, Carbohydrate (g) 29, Total Sugar (g) 8, Fiber (g) 5,
Protein (g) 7, Vitamin C (DV%) 68,   Calcium (DV%) 5,

ChupaNote: also added dried cranberries.

Iron (DV%) 8,   Percent Daily Values are based on a 2,000 calorie diet
Source:
"Better Homes & Gardens"
S(Formatted by Chupa Babi):
"Nov 2012"
                                    - - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 191 Calories; 7g Fat (30.2%
calories from fat); 6g Protein; 29g Carbohydrate; 4g Dietary Fiber; 4mg
Cholesterol; 62mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat;
1 Vegetable; 1/2 Fruit; 1 Fat.

Nutr. Assoc. : 0 0 0 0 0 904977 0 0 0 0 0 0