Saturday, June 22, 2013

[MC-AllEthnic-Recipes] Bulgur with Leeks and Swiss Chard

 

                      
* Exported from MasterCook *
 
                    Bulgur with Leeks and Swiss Chard
 
Recipe By     :
Serving Size  :
4     Preparation Time :0:00
Categories    :
LowCal (Less than 300 cals)     LowFat
(Less than 30%)
                Vegan
 
  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2        tablespoons  olive oil
  2                     medium-size leeks -- white
and tender green parts chopped
  1              pound  Swiss chard -- stems cut into 1-inch pieces,
leaves torn into large pieces
  2               cups  sliced mushrooms
  4             cloves  garlic -- minced (about 4 tsp.)
  2 3/4           cups  low-sodium vegetable broth
  1                cup  bulgur
 
Heat oil in large pot over medium-high heat. Add leeks
and chard stems,
and cook 4 minutes, or until softened, stirring often.
Add mushrooms, and
cook 5 minutes, or until softened, stirring occasionally.
Add garlic and
chard leaves. Cover, and cook 5 minutes, or until leaves
are wilted,
stirring occasionally. Season with salt and pepper.
 
Stir in broth and bulgur. Bring to a boil, reduce heat to
medium low,
cover, and simmer 10 minutes, or until liquid is absorbed
and bulgur is
tender. Remove pan from heat, and serve.
 
Serves 4
 
Per SERVING: Calories: 252 (25% fat cals), Protein: 9g,
Total fat: 7g,
Saturated fat: g, Carbs: 42g, Cholesterol: mg, Sodium:
660mg, Fiber: 9g,
Sugars: 4g
 
ChupaNote: if you don't have chard, spinach works well
also. Replace the
bulgur with quinoa for a gluten-free meal.
If you make the bulgur and the vegetables separately,
this makes a good
potluck vegan contribution. Sprinkle with feta, and red
pepper flakes to
finish.
 
Cuisine:
  "Mediterranean"
Source:
  "Vegetarian
Times Issue: October 1, 2006   p.33"
S(Formatted by Chupa Babi):
  "June
2013"
                                    - - - - - -
- - - - - - - - - - - - -
 
Per Serving (excluding unknown items): 276 Calories; 8g Fat
(23.5%
calories from fat); 15g Protein; 41g Carbohydrate; 12g
Dietary Fiber; 0mg
Cholesterol; 614mg Sodium.  Exchanges: 2 Grain(Starch); 1 Lean Meat; 2
1/2
Vegetable; 1 1/2 Fat.
 
 
Nutr. Assoc. : 0 793 0 0 0 0 0

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