This quick, well-balanced and filling recipe can be a meal all by itself.
- 1 cup Bulgur wheat
- 2 cups low-sodium chicken or vegetable broth
- Zest of 1/2 lemon
- 2 Tbsp. olive oil
- 4 large shallots, finely sliced
- 1 bunch sweet baby broccoli (washed, bottoms trimmed and cut into 1/4-inch pieces)
- 1/4 cup walnut pieces, toasted (optional)
- Kosher salt to taste
In a medium pot, bring broth to a boil on medium-high heat. Stir in Bulgur wheat and turn heat down to medium-low. Let cook about 10 minutes until all liquid is absorbed. Take off the heat and stir in lemon zest. Set aside. Heat olive oil in a large skillet on medium-high. Add shallots and cook 5-7 minutes until caramelized (stir frequently until shallots brown evenly). Remove from skillet and set aside on a plate. Place baby broccoli in the pan and let cook 5-7 minutes until tender and edges are slightly brown. Toss with tongs every couple of minutes. Add Bulgur wheat and shallots to the baby broccoli. Toss together well and heat through about 2 minutes. Fold in walnuts. Season with salt and serve.
Notes: For extra protein, top with grilled chicken, salmon fillets or a poached egg. Oatmeal can be substituted for Bulgur and cooked the same way. A medium onion and two cloves of garlic can also be used in place shallots.
Makes 6 servings.
Per serving: 171 calories. Fat: 8 grams. Saturated Fat: 1 gram. Sodium: 146 milligrams. Fiber: 5 grams. Total Carbohydrates: 22 grams. Protein: 4 grams.
Recipe adapted from fruitsandveggiesmorematters.org. Image courtesy of Flickr.