BULGUR PILAF WITH KALE AND TOMATOES

Bulgur Pilaf with Kale and Tomatoes image

Yield Serves 4; 3/4 cup per serving

Number Of Ingredients 10

2 teaspoons olive oil
1 small onion, thinly sliced lengthwise
2 cups Chicken Broth (page 50) or commercial fat-free, low-sodium chicken broth
2 cups chopped kale
3/4 cup uncooked bulgur
1 medium garlic clove, minced
1/4 teaspoon pepper
1/8 teaspoon salt
1 medium Italian plum (Roma) tomato, chopped
2 tablespoons fresh lemon juice

Steps:

In a large skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the onion for 3 minutes, or until soft, stirring frequently.
Stir in the broth, kale, bulgur, garlic, pepper, and salt. Bring to a boil, still over medium-high heat. Reduce the heat and simmer, covered, for 12 minutes, or until the bulgur is tender and most of the liquid is absorbed, stirring occasionally.
Stir in the tomato. Cook for 1 minute, or until heated through. Remove from the heat. Stir in the lemon juice.
Instead of the kale, you can use spinach in this recipe. Add the spinach with the tomato, stirring just until the spinach wilts.
(Per serving)
Calories: 149
Total fat: 3.0g
Saturated: 0.5g
Trans: 0.0g
Polyunsaturated: 0.5g
Monounsaturated: 1.5g
Cholesterol: 0mg
Sodium: 124mg
Carbohydrates: 28g
Fiber: 6g
Sugars: 2g
Protein: 6g
Calcium: 66mg
Potassium: 354mg
1 1/2 starch
1 vegetable
1/2 fat