Sides

Mexican Bulgur

Ingredient List: 

2 tablespoons butter
1 cup bulgur wheat, dry
1 medium onion, chopped
1 cup celery, thinly sliced
1/2 cup red bell pepper, diced
3/4 teaspoon ground cumin
1 teaspoon chili powder
2 1/4 cups beef broth or water
salt and pepper to taste

Directions:
Melt butter in skillet over medium heat. Add dry bulgur and chopped onion. Cook until onion is limp and bulgur is golden. Stir in celery, diced pepper, cumin and chili powder; cook for 2 minutes on medium heat. Stir in beef broth or water and bring to a boil. Reduce heat; simmer for 20 minutes or until all liquid is absorbed. Salt and pepper to taste.

Servings: 6

Calories/Serving: 130Read more

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Mediterranean Bulgur Salad

Ingredient List: 

3/4 cup bulgur wheat, dry
1 cup lentils, dry – rinsed and drained
2 tablespoons garlic flavored olive oil
1 cup sliced green onions
1 small red or yellow pepper, cleaned & cut into ½-inch squares
3 cups lightly packed spinach leaves, deveined & cut into thin strips
2 teaspoons dried dill weed
8 ounces plain, nonfat yogurt
1/2 cup sliced almonds, toasted**
Salt and pepper to taste

Directions:
Preheat oven to 350°F.

Cover bulgur with 2 cups boiling water, set aside for 30 minutes.

In a 1-quart saucepan, simmer lentils in 2 cups water for 20 minutes. Drain.

Heat oil in a large skillet over medium heat and sauté onion and pepper squares 5 minutes. Thoroughly drain bulgur; mix with lentils and add to skillet. Stir well and cook 5 minutes. Add spinach and cook 3 minutes. Stir in yogurt and heat thoroughly. Salt and pepper to taste and sprinkle with almonds. Serve immediately.Read more

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Dressing Balls

Ingredient List: 

1 cup margarine light
1/4 cup dried celery flakes (1/2 cup fresh celery, chopped fine)
1/4 cup dried onion flakes (1/2 cup fresh onion, chopped fine)
1 tablespoon dried parsley flakes (2 tablespoons fresh, chopped)
1/2 cup chopped red sweet pepper
8 cups dried bread cubes, ½-inch cubes
2 - 10.25 ounce cans of French onion soup
1 large egg, beaten slightly
1/2 teaspoon pepper
1 1/2 teaspoons poultry seasoning

Directions:
Pre-heat oven to 350°F.

Melt butter in a medium saucepan over medium heat. Sauté celery, onion, parsley and red pepper until onion is clear. Pour into large mixing bowl. Add bread cubes, soup, egg and seasonings. Stir thoroughly

Measure dressing into greased muffin tins, using a ¼ cup measuring cup. Bake for 25 to 28 minutes or until dressing is firm. Loosen dressing with a spoon and remove from tins to serving bowl. Serve immediately; with or without gravy.

Servings: 10 (makes 20 dressing balls)

Calories/Serving: 497Read more

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Couscous with Roasted Vegetables

Ingredient List: 

1 -10 ounce box couscous
1 red bell pepper, cut into ½ -inch wide strips
1 yellow bell pepper, cut into ½ -inch wide strips
1 small yellow squash cut into ¼ -inch thick diagonal slices
1 small zucchini squash, fresh, cut into ¼-inch thick diagonal slices
1 teaspoon salt
1/4 teaspoon black pepper
3/4 teaspoon minced garlic
3/4 teaspoon Italian seasoning
2 tablespoon olive oil
3 tablespoon balsamic vinegar
5 ounces feta cheese

Directions:
Preheat oven to 425°F.

Prepare couscous according to package directions.

In a large bowl, combine peppers and squash. Mix together salt, pepper, garlic, seasoning, oil and balsamic vinegar; toss with vegetables. Spread vegetables evenly in sheet pan and roast for 10 to 12 minutes or until vegetables are crisp-tender. Reserve left over marinade.

Cool vegetables, toss with remaining marinade, couscous and cheese.

Servings: 6

Calories/Serving: 306Read more

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Couscous and Corn Salad

Ingredient List: 

1 10-ounce box couscous
3/4 cup canned dark red kidney beans, rinsed, drained
3/4 cup chopped fresh or canned whole tomatoes, drained
3/4 cup salsa
1/3 cup whole kernel corn
1/4 cup chopped green bell pepper
1/2 teaspoon cumin

Directions:
Prepare couscous according to package directions using ½ tablespoon vegetable oil in place of margarine. Cool.

Transfer couscous to mixing bowl. Add remaining ingredients; mix well. Chill 1 to 2 hours.

Variation: Substitute roasted garlic and olive oil couscous for the plain couscous.

Servings: 6 (1-cup servings)

Calories/Serving: 235Read more

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Black Bean Bulgur

Ingredient List: 

1 cup bulgur wheat, dry
2 - 2 1/2 cups chicken broth or water
1 -12 ounce can chick peas, drained
1 -12 ounce can black beans, drained
1/4 cup green onions, chopped and sautéed
1 cup red pepper, chopped
1 cup cucumber, chopped, peeled and seeded
1 teaspoon Tabasco sauce
1 teaspoon cumin
2 tablespoons fresh cilantro, chopped
Salt to taste (if using water)
(optional) 1 can of cooked corn, drained may be added

Directions:
Simmer for 15 minutes, let stand for 5 minutes. Drain off any excess liquid.

Sauté onions in a small amount of vegetable oil or soften in microwave oven.

Combine all ingredients and serve hot. Garnish with fresh cilantro.

Servings: 8

Calories/Serving: 164

Nutrition: One serving provides approximately: 164 calories; 9 g protein; 30 g carbohydrates; 2 g fat (0 g saturated); 9 g fiber; 0 mg cholesterol; 120 mcg folate; 2 mg iron; 260 mg sodium.

Source: Wheat Foods Council

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Artichoke Wheat Berry Salad

Ingredient List: 

1 cup whole wheat berries
3 cups chicken broth
3 green onions, sliced – tops and all
1 small yellow pepper, seeded and diced
20 stuffed olives, sliced
2 - 6 ounce jars marinated artichoke hearts, drained (reserve marinade)
1/2 cup mayonnaise, light
1/4 teaspoon curry powder

Directions: 

Heat chicken broth and add whole wheat. Simmer ½ hour; refrigerate mixture overnight.

In the morning, simmer wheat until soft, approximately ½ to 1 hour; drain excess liquid. Add green onions, pepper, olives and drained artichokes to wheat berries. Blend mayonnaise and curry powder into ¼ cup reserved artichoke marinade until smooth. Add to wheat mixture and mix thoroughly. Chill several hours before serving or overnight.

Note: By soaking the wheat overnight, cooking time is cut in half.

Servings: 12Read more

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Mushroom and Cashew Stuffing

Ingredient List: 

3/4 pound sliced white bread, cut into ½” cubes
1/4 cup butter1 large red onion, chopped
1 large red pepper, chopped (about 2 cups)
1/2 pound button mushrooms, sliced
3 celery stalks, chopped
1 1/2 cups roasted, unsalted cashews, halves and pieces
2 tablespoons fresh thyme or 1 teaspoon dried
2 tablespoons fresh rosemary or 1 teaspoon dried
1/4 teaspoon ground nutmeg
3/4 cup canned chicken broth
2 eggs, beaten

Directions:
Preheat oven to 400°F.Read more

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