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RECIPES


Bulgur Stuffing with Dried Cranberries & Hazelnuts

From EatingWell Magazine Fall 2002 -- Subscribe Now!
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NUTRITION PROFILE:
Low Calorie | High Fiber | Low Sodium | Low Sat Fat | Heart Healthy

For a change of pace from traditional bread stuffing, try this elegant, nutty-tasting pilaf, which features quick-cooking whole-grain bulgur.

Makes 10 servings, 3/4 cup each

ACTIVE TIME: 40 minutes

TOTAL TIME: 40 minutes

EASE OF PREPARATION: Easy

1 tablespoon extra-virgin olive oil
3 cups chopped onions (2 large)
1 cup chopped celery (2-3 stalks)
1 clove garlic, minced
1/2 teaspoon ground cinnamon
1/4 teaspoon ground allspice
2 cups bulgur, rinsed (see Ingredient note)
3 cups reduced-sodium chicken broth
1 bay leaf
1/4 teaspoon salt, or to taste
2/3 cup dried cranberries
1/4 cup orange juice
2/3 cup chopped hazelnuts (2 ounces)
1/2 cup chopped fresh parsley
Freshly ground pepper to taste

1. Heat oil in a Dutch oven over medium heat. Add onions and celery; cook, stirring often, until softened, 5 to 8 minutes. Add garlic, cinnamon and allspice; cook, stirring, for 1 minute. Add bulgur and stir for a few seconds. Add broth, bay leaf and salt; bring to a simmer. Reduce heat to low, cover and simmer until the bulgur is tender and liquid has been absorbed, 15 to 20 minutes.
2. Meanwhile, combine dried cranberries and orange juice in a small microwave-safe bowl. Cover with vented plastic wrap and microwave on high for 2 minutes. (Alternatively, bring dried cranberries and orange juice to a simmer in a small saucepan on the stovetop and remove from heat.) Set aside to plump.
3. Toast hazelnuts in a small dry skillet over medium-low heat, stirring constantly, until light golden and fragrant, 2 to 3 minutes. When the bulgur is ready, discard the bay leaf. Add the cranberries, toasted hazelnuts, parsley and pepper; fluff with a fork.

NUTRITION INFORMATION: Per serving: 210 calories; 7 g fat (1 g sat, 5 g mono); 1 mg cholesterol; 35 g carbohydrate; 6 g protein; 7 g fiber; 105 mg sodium.

Nutrition bonus: Vitamin C (27% daily value), Magnesium (16% dv).

TIP: Ingredient note: Fiber-rich bulgur is made from whole-wheat kernels that are precooked, dried and cracked. Virtually a whole-grain convenience food, bulgur cooks in less than 20 minutes. You can find it in health-food stores and some large supermarkets.



To stuff a turkey, prepare the recipe and let cool completely. Place about 5 cups of the stuffing loosely in turkey cavities; heat the remainder separately.

MAKE AHEAD TIP: The stuffing will keep, covered, in the refrigerator for up to 2 days. To reheat, place in a baking dish and add 1/2 cup water. Cover and microwave on high for 10 to 15 minutes. (Alternatively, bake at 350°f for 25 to 30 minutes.)

RELATED RECIPES: Butternut Squash & Pepita Dressing | Sage, Onion & Apple Stuffing | Corn Bread Stuffing | Chestnut Stuffing | Bulgur with Ginger & Orange

Bulgur Stuffing with Dried Cranberries & Hazelnuts - another healthy recipe from EatingWell


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USER COMMENTS — Add Your Comment

I thought hazelnuts were only for coffee! This recipe was fun to make and even more fun to eat!

Anonymous, ME

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