Braised Bulgur & Cabbage

From EatingWell: January/February 1998, The EatingWell Diabetes Cookbook (2005) — Subscribe Now!

Cooking hearty cabbage with nutty-tasting bulgur makes for a practical and nutrient-rich braise that marries nicely with pork or chicken.

4 servings, about 11/4 cups each

Active Time: 20 minutes

Total Time: 35 minutes

Nutrition Profile

Ingredients

2 teaspoons canola oil
3/4 cup bulgur, (see Note)
1 large onion, chopped
2 cups chopped green cabbage
2 cups sliced carrots
1 1/2 cups reduced-sodium chicken broth, or vegetable broth
1 tablespoon reduced-sodium soy sauce, or tamari
1/2 cup chopped unsalted dry-roasted peanuts
2 tablespoons chopped fresh parsley

Preparation

Heat oil in a Dutch oven or large saucepan over medium heat. Add bulgur, onion, cabbage and carrots; cook, stirring, until the vegetables begin to soften, about 1 minute. Add broth and soy sauce (or tamari); bring to a boil. Reduce heat to low, cover and simmer until the bulgur is tender and the broth is absorbed, 10 to 15 minutes. Serve hot, sprinkled with peanuts and parsley.

Tips & Notes

Note: Bulgur is made by parboiling, drying and coarsely grinding or cracking wheat berries. Don't confuse bulgur with cracked wheat, which is simply that—cracked wheat. Since the parboiling step is skipped, cracked wheat must be cooked for up to an hour whereas bulgur simply needs a quick soak in hot water for most uses. Look for it in the natural-foods section of large supermarkets, near other grains, or online at kalustyans.com, lebaneseproducts.com.

Nutrition

Per serving: 280 calories; 12 g fat (2 g sat, 6 g mono); 2 mg cholesterol; 37 g carbohydrates; 11 g protein; 9 g fiber; 244 mg sodium; 564 mg potassium.

Nutrition Bonus: Vitamin A (160% daily value), Fiber (38% dv), Vitamin C (35% dv), Folate (18% dv).

2 Carbohydrate Serving

Exchanges: 1 1/2 starch, 1 vegetable, 2 1/2 fat (mono)