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Bulgur Pilaf with Broccoli and Carrots
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-
Prep
20
min
-
Total
6
hr
35
min
-
Servings
8
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Ingredients
-
2
cups uncooked bulgur wheat or cracked wheat
-
1
tablespoon butter or margarine, melted
-
1
teaspoon salt
-
4
medium carrots, shredded (2 2/3 cups)
-
1
large onion, chopped (1 cup)
-
2
cans (14 oz each) vegetable or chicken broth
-
4
cups chopped fresh broccoli
-
1
cup shredded Colby cheese (4 oz)
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Steps
-
1
In 4- to 5-quart slow cooker, mix all ingredients except broccoli and cheese.
-
2
Cover; cook on Low heat setting 6 to 8 hours or just until bulgur is tender.
-
3
Stir in broccoli. Sprinkle with cheese. Increase heat setting to High. Cover; cook about 15 minutes or until broccoli is tender and cheese is melted.
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-
Serve it with a citrus fruit salad of orange and grapefruit sections drizzled with a poppy seed fruit dressing or your favorite fruit dressing.
-
Whole Grain Serving: 1 1/2
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Nutrition Facts
Serving Size:
1 Serving
- Calories
- 250
- Calories from Fat
- 60
- Total Fat
- 7g
- 10%
- Saturated Fat
- 4g
- 20%
- Trans Fat
- 0g
- Cholesterol
- 20mg
- 6%
- Sodium
- 860mg
- 36%
- Potassium
- 460mg
- 13%
- Total Carbohydrate
- 37g
- 12%
- Dietary Fiber
- 9g
- 36%
- Sugars
- 5g
- Protein
- 10g
- Vitamin A
- 110%
- 110%
- Vitamin C
- 35%
- 35%
- Calcium
- 15%
- 15%
- Iron
- 8%
- 8%
Exchanges:
1 1/2 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 1/2 High-Fat Meat; 1/2 Fat;
Carbohydrate Choice
2 1/2
*Percent Daily Values are based on a 2,000 calorie diet.
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