Moroccan Bulgur & Pork Casserole
From EatingWell: EatingWell One-Pot Meals
Fragrant with North African spices and made hearty with chunks of lean pork, this bulgur pilaf casserole recipe is ready to go in the oven in just 25 minutes. Vary the dish by substituting shrimp, Pacific cod fillets or chunks of boneless, skinless chicken thighs for the pork.
- 1 teaspoon salt
- 1/2 teaspoon ground cumin
- 1/2 teaspoon ground coriander
- 1/2 teaspoon ground ginger
- 1/4 teaspoon chili powder
- 1/4 teaspoon freshly ground pepper
- 1/8 teaspoon ground turmeric
- 1/8 teaspoon ground cinnamon
- Pinch of ground cloves
- 1 pound boneless pork loin chops or pork tenderloin, trimmed and cut into 1-inch cubes
- 1 cup water
- Zest of 1 lemon
- 1/4 cup lemon juice
- 1/4 cup bulgur (see Tip)
- 1 15-ounce can chickpeas, rinsed
- 1 medium onion, finely chopped
- 1/2 cup raisins
- 1/2 cup chopped roasted red peppers, rinsed
- 1/4 cup chopped fresh mint for garnish
- Preheat oven to 375°F. Coat a 9-by-13-inch (or similar-size 3-quart) baking dish with cooking spray.
- Combine salt, cumin, coriander, ginger, chili powder, pepper, turmeric, cinnamon and cloves in a medium bowl. Transfer 1 teaspoon of the mixture to another medium bowl, add pork and toss. Set aside.
- Add water, lemon zest and juice to the remaining spice mixture; whisk to combine. Stir in bulgur, chickpeas, onion, raisins and red peppers. Transfer to the prepared baking dish and spread evenly. Cover with foil.
- Bake for 15 minutes. Remove from the oven, carefully uncover and nestle the spiced pork into the bulgur mixture. Cover with foil again and continue to bake until most of the liquid is absorbed and the pork is just cooked through, 25 to 30 minutes more. Let stand, covered, for 5 minutes before serving. Serve sprinkled with mint, if desired.
Tips & Notes
- Tip: 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.
Per serving: 431 calories; 7 g fat (2 g sat, 2 g mono); 66 mg cholesterol; 61 g carbohydrates; 0 g added sugars; 30 g protein; 10 g fiber; 963 mg sodium; 733 mg potassium.
Nutrition Bonus: Vitamin C (27% daily value), Magnesium (25% dv), Zinc (22% dv), Potassium (21% dv), Iron (18% dv), Folate (17% dv).
Carbohydrate Servings: 4
Exchanges: 2 1/2 starch, 1 fruit, 1 vegetable, 3 lean meat
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