Lentil & Bulgur Pilaf with Green & Yellow Squash
Source: EatingWell Magazine, Fall 2004
Ingredient Note: Fiber-rich bulgur is made from whole-wheat kernels that are precooked, dried and cracked. You can find it in natural-foods stores and many supermarkets.
Serving Size: 1 cup
244 calories; protein 15.8g; carbohydrates 41g; dietary fiber 12.2g; sugars 4.3g; fat 3.2g; saturated fat 0.5g; vitamin a iu 220.2IU; vitamin c 14.7mg; folate 235.4mcg; calcium 43.5mg; iron 4.8mg; magnesium 82.3mg; potassium 798.1mg; sodium 522.9mg; thiamin 0.3mg.
2 1/2 starch, 1 vegetable, 1 1/2 lean meat, 1/2 fat