Bulgur with Ginger & Orange

From EatingWell: December 2005/January 2006 — Subscribe Now!

Bulgur is ubiquitous in Middle Eastern cooking but also pairs deliciously with Asian seasonings. This simple side dish is perfect with beef, lamb or poultry. For variations, substitute toasted sesame seeds for the almonds, or carrot juice (it is surprisingly good and certainly nutritious) for orange juice.

4 servings, 3/4 cup each

Active Time: 25 minutes

Total Time: 40 minutes

Nutrition Profile

Ingredients

2 oranges
2 teaspoons canola oil
2 cloves garlic, minced
2 tablespoons minced fresh ginger
1 cup bulgur, rinsed (see Ingredient note)
2 teaspoons brown sugar
1/4 teaspoon salt, or to taste
1/3 cup slivered almonds
2/3 cup chopped scallions
1 tablespoon reduced-sodium soy sauce

Preparation

Zest 1 orange; reserve the zest. Juice both oranges. If necessary, add enough water to the juice to measure 1 1/2 cups total.
Heat oil in a large heavy saucepan over medium-high heat. Add garlic and ginger; cook, stirring, until fragrant, about 30 seconds. Add bulgur and stir to coat. Add the orange juice, brown sugar and salt; bring to a simmer. Reduce heat to maintain a gentle simmer, cover and cook until the bulgur is tender and most of the liquid has been absorbed, 15 to 25 minutes.
Meanwhile, toast almonds in a small dry skillet over medium-low heat, stirring frequently, until light golden and fragrant, 2 to 3 minutes.
Add scallions, soy sauce and the reserved orange zest to the bulgur; mix gently and fluff with a fork. Serve sprinkled with the almonds.

Tips & Notes

Ingredient Note: Fiber-rich bulgur—whole-wheat kernels that are precooked, dried and cracked—is sold in natural-foods stores and large markets.

Nutrition

Per serving: 234 calories; 5 g fat (1 g sat, 3 g mono); 0 mg cholesterol; 38 g carbohydrates; 7 g protein; 8 g fiber; 295 mg sodium; 376 mg potassium.

Nutrition Bonus: Vitamin C (45% daily value), Fiber (34% dv), Magnesium (23% dv).

2 Carbohydrate Serving

Exchanges: 2 starch, 1/2 fruit, 1 fat