Herb-Ginger Bulgur

Herb-Ginger Bulgur

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From: Diabetic Living Magazine

Bulgur is high in fiber and low in fat. In this slow-cooked side dish, the bulgur is flavored with ginger, mint and lemon and gets a slight kick from a jalapeño chile pepper.

Ingredients 6 servings

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Original recipe yields 6 servings
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  • Nonstick cooking spray
  • ¾ cup bulgur, rinsed and drained
  • 1½ cups water
  • 1 medium fresh jalapeño chile pepper, seeded and thinly sliced (see Tip)
  • 1 tablespoon canola oil
  • 1 tablespoon grated fresh ginger
  • ¼ teaspoon salt
  • ⅓ cup chopped fresh mint or cilantro
  • 1 tablespoon finely shredded lemon peel
  • Fresh jalapeño chile pepper slices (optional)
  • Lemon wedges (optional)

Preparation

  • Prep

  • Ready In

  1. Lightly coat an unheated 1½-quart slow cooker with variable heat settings with cooking spray (see Tip). Add bulgur, the water, sliced jalapeño pepper, oil, ginger and salt to the cooker.
  2. Cover and cook on low-heat setting for 1½ hours. Stir in mint and lemon peel. Serve hot or at room temperature. If desired, garnish with additional jalapeño slices and lemon wedges.
  • Tips: Because chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the peppers, wash your hands and nails well with soap and warm water.
  • For easy cleanup, line your slow cooker with a disposable slow cooker liner. Add ingredients as directed in recipe. Once your dish is finished cooking, spoon the food out of your slow cooker and simply dispose of the liner. Do not lift or transport the disposable liner with food inside.

Nutrition information

  • Serving size: ½ cup
  • Per serving: 83 calories; 3 g fat(-1 g sat); 4 g fiber; 14 g carbohydrates; 2 g protein; 102 mg sodium;
  • Carbohydrate Servings: 1
  • Exchanges: 1 starch

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