Lentil & Bulgur Pilaf with Green & Yellow Squash
Source: EatingWell Magazine, Fall 2004
Ingredient Note: Fiber-rich bulgur is made from whole-wheat kernels that are precooked, dried and cracked. You can find it in natural-foods stores and many supermarkets.
Serving Size: 1 cup
243.5 calories; protein 15.8g 32% DV; carbohydrates 41g 13% DV; exchange other carbs 2.5; dietary fiber 12.2g 49% DV; sugars 4.3g; fat 3.2g 5% DV; saturated fat 0.5g 2% DV; cholesterolmg; vitamin a iu 220.2IU 4% DV; vitamin c 14.7mg 25% DV; folate 235.4mcg 59% DV; calcium 43.5mg 4% DV; iron 4.8mg 27% DV; magnesium 82.3mg 29% DV; potassium 798.1mg 22% DV; sodium 522.9mg 21% DV; thiamin 0.3mg 27% DV.
2 1/2 starch, 1 vegetable, 1 1/2 lean meat, 1/2 fat