Festive Bulgur Casserole

By WEEK Producer

Festive Bulgur Casserole

Source:

Ashley Simper, OSF Saint Francis Medical Center

Ingredients

An unknown whole grain, bulgur, is featured in this colorful side dish. Pair it with a lean protein like chicken or fish and you have a complete meal!

 
Ingredients
2 teaspoons canola oil
1 Tablespoon minced garlic
1 small onion, diced
3 cups raw spinach leaves, coarsely chopped
½ cup roasted red bell peppers, chopped
1 – 14.5 ounce can no salt added diced tomatoes, drained
1 ½ cups corn kernels
½ cup fresh basil leaves, chopped (0.75 ounce package)
1 teaspoon cumin
½ teaspoon salt
¼ teaspoon pepper
2 cups bulgur cooked (use directions on package)
Cooking spray
1 ½ cups part-skim shredded mozzarella cheese

Directions

Directions

1.      Preheat oven to 375 degrees Fahrenheit.
2.      Coat a large skillet with canola oil and sauté garlic, onion, spinach, red peppers, tomatoes and corn on medium heat, covered for 5 minutes. Add basil and seasonings, stir and remove from heat. 
3.      Add bulgur to vegetable mixture, stir well and pour evenly into 8 x 10” baking dish coated with cooking spray. 
4.      Cover with mozzarella cheese and bake for 30 minutes.
 
Serves 6
 
Nutrition Information
Per serving
Calories: 254
Total Fat: 7 g
    Saturated Fat: 3 g
Sodium: 433 mg
Total Carbohydrate: 35 g
    Dietary Fiber: 7 g
Protein: 11 g