Bulgur Pilaf with Kale and Tomatoes

Preparation

1. Step 1

   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.

   Step 2

   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.

   Step 3

   Stir in the tomato. Cook for 1 minute, or until heated through. Remove from the heat. Stir in the lemon juice.

2. Cook’s Tip

   Step 4

   Instead of the kale, you can use spinach in this recipe. Add the spinach with the tomato, stirring just until the spinach wilts.

3. Nutrition information

   Step 5

   (Per serving)

   Step 6

   Calories: 149

   Step 7

   Total fat: 3.0g

   Step 8

   Saturated: 0.5g

   Step 9

   Trans: 0.0g

   Step 10

   Polyunsaturated: 0.5g

   Step 11

   Monounsaturated: 1.5g

   Step 12

   Cholesterol: 0mg

   Step 13

   Sodium: 124mg

   Step 14

   Carbohydrates: 28g

   Step 15

   Fiber: 6g

   Step 16

   Sugars: 2g

   Step 17

   Protein: 6g

   Step 18

   Calcium: 66mg

   Step 19

   Potassium: 354mg

4. Dietary Exchanges

   Step 20

   1 1/2 starch

   Step 21

   1 vegetable

   Step 22

   1/2 fat