Source: Ashley Simper, OSF Saint Francis Medical Center
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!
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)
1 ½ cups part-skim shredded mozzarella cheese
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.
Total Fat: 7 g
Saturated Fat: 3 g
Sodium: 433 mg
Total Carbohydrate: 35 g
Dietary Fiber: 7 g
Protein: 11 g