5 A Day Bulgur Wheat
Ingredients:
1 medium chopped onion
1 cup chopped broccoli
1 cup shredded carrots
1 small chopped green pepper - may use red or yellow pepper
1/3 cup chopped fresh parsley or 2 Tablespoons dried
1 teaspoon canola oil
1 1/2 cups dry bulgur
2 cups chicken broth, low-sodium
8 ounces canned, drained chickpeas
Instructions:
1. Wash and chop fresh onion, broccoli, carrots, pepper and parsley (if using fresh parsley).
2. Heat canola oil in a large skillet. Add onions and cook until soft.
3. Add bulgur and stir to coat. Add 2 cups chicken broth to the skillet, bring to a boil.
4. Lower the heat, add remaining vegetables and chickpeas. Cook for 10 minutes or until the liquid is absorbed.
5. Add parsley and stir. Serve warm or cold.
Note: Bulgur comes from wheat. It is actually the kernel of wheat, cracked for cooking. It has a nutty, chewy flavor that is sure to please the healthy appetite, and contains fiber. Canola oil is a healthy choice for vegetable oil.)
This recipe is fiber rich! Nutritional Information:
Thursday, May 1, 2008
alt="Click here to join A-ZGrainsandLegumes">Thai Jicama Salad
Thai Jicama Salad
Ingredients
1 medium jicama finely shredded
1 medium granny smith apple finely shredded
1/2 medium red onion finely sliced
4 brussels sprouts trimmed then cut in half and finely shredded
1 small jalapeno shaved slices
1/2 cup packed cilantro roughly chopped
Juice from 3 limes
2 tablespoon garlic chili sauce
1 tablespoon hot mustard
1 tablespoon ginger put through garlic press
2 teaspoons anchovy paste (I used Vietnamese fish sauce, Worcestershire would work too.)
4 tablespoons Asian peanut oil
1 teaspoon kosher salt
1 teaspoon freshly cracked black pepper
Directions In a medium mixing bowl add jicama, apple, onion, brussels sprouts, jalapeno and cilantro.
Squeeze juice from one lime over the ingredients then toss to coat.
In another mixing bowl add the garlic chili sauce, mustard, ginger, juice from the other two limes and anchovy paste.Whisk to blend.
Continuously whisk the ingredients while drizzling in the peanut oil to form an emulsified vinaigrette.Pour the vinaigrette over jicama salad and toss to coat.
Season with salt and pepper then chill at least two hours before serving.
Ingredients
1 medium jicama finely shredded
1 medium granny smith apple finely shredded
1/2 medium red onion finely sliced
4 brussels sprouts trimmed then cut in half and finely shredded
1 small jalapeno shaved slices
1/2 cup packed cilantro roughly chopped
Juice from 3 limes
2 tablespoon garlic chili sauce
1 tablespoon hot mustard
1 tablespoon ginger put through garlic press
2 teaspoons anchovy paste (I used Vietnamese fish sauce, Worcestershire would work too.)
4 tablespoons Asian peanut oil
1 teaspoon kosher salt
1 teaspoon freshly cracked black pepper
Directions In a medium mixing bowl add jicama, apple, onion, brussels sprouts, jalapeno and cilantro.
Squeeze juice from one lime over the ingredients then toss to coat.
In another mixing bowl add the garlic chili sauce, mustard, ginger, juice from the other two limes and anchovy paste.Whisk to blend.
Continuously whisk the ingredients while drizzling in the peanut oil to form an emulsified vinaigrette.Pour the vinaigrette over jicama salad and toss to coat.
Season with salt and pepper then chill at least two hours before serving.
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