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20 minute dinner recipes

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Fresh Herb & Lemon Bulgur Pilaf

http://www.eatingwell.com/recipes/fresh_herb_lemon_bulgur_pilaf.html

From EatingWell:  March/April 2009

This pilaf, made with nutty bulgur, gets plenty of bright flavor from fresh dill, mint, parsley, ginger and lemon.

6 servings, about 1 cup each | Active Time: 30 minutes | Total Time: 50 minutes

Ingredients

Preparation

  1. Heat oil in a large high-sided skillet or broad shallow saucepan with a tight-fitting lid over medium heat until hot enough to sizzle a piece of onion. Add onion, reduce heat to medium-low and cook, stirring often, until golden brown, 12 to 18 minutes. Stir in garlic and cook, stirring, for 1 minute. Add bulgur, turmeric and cumin and cook, stirring, until the bulgur is coated with oil, about 1 minute.
  2. Add broth, carrot, ginger and salt and bring to a boil, stirring. Cover and cook over medium-low heat until all the broth is absorbed and there are “eyes” or indentations in the surface of the bulgur, about 15 minutes. (Do not stir the pilaf.) Remove from the heat and let stand, covered, for 5 minutes.
  3. Stir dill, mint, parsley and lemon juice into the pilaf. Serve topped with walnuts.

Nutrition

Per serving : 277 Calories; 12 g Fat; 1 g Sat; 5 g Mono; 0 mg Cholesterol; 39 g Carbohydrates; 7 g Protein; 10 g Fiber; 507 mg Sodium; 420 mg Potassium

2 Carbohydrate Serving

Exchanges: 2 starch, 1 1/2 vegetable, 2 fat

Tips & Notes