Braised Bulgur & Cabbage

Braised Bulgur & Cabbage

Cooking hearty cabbage with nutty-tasting bulgur makes for a practical and nutrient-rich braise that marries nicely with pork or chicken.

From EatingWell: January/February 1998, The EatingWell Diabetes Cookbook (2005)
Yield: 4 servings, about 11/4 cups each
Active Time: 20 minutes
Total Time: 35 minutes

Ingredients

  1. 2 teaspoons canola oil
  2. 3/4 cup bulgur, (see Note)
  3. 1 large onion, chopped
  4. 2 cups chopped green cabbage
  5. 2 cups sliced carrots
  6. 1 1/2 cups reduced-sodium chicken broth, or vegetable broth
  7. 1 tablespoon reduced-sodium soy sauce, or tamari
  8. 1/2 cup chopped unsalted dry-roasted peanuts
  9. 2 tablespoons chopped fresh parsley

Preparation

  1. Heat oil in a Dutch oven or large saucepan over medium heat. Add bulgur, onion, cabbage and carrots; cook, stirring, until the vegetables begin to soften, about 1 minute. Add broth and soy sauce (or tamari); bring to a boil. Reduce heat to low, cover and simmer until the bulgur is tender and the broth is absorbed, 10 to 15 minutes. Serve hot, sprinkled with peanuts and parsley.

Tips & Notes

Nutrition

Nutrition Per Serving: 280 calories; 12 g fat (2 g sat, 6 g mono); 2 mg cholesterol; 37 g carbohydrates; 11 g protein; 9 g fiber; 244 mg sodium; 564 mg potassium.

Nutrition Bonus: Vitamin A (160% daily value), Fiber (38% dv), Vitamin C (35% dv), Folate (18% dv).

2 Carbohydrate Serving

Exchanges: 1 1/2 starch, 1 vegetable, 2 1/2 fat (mono)