MiladyB

Lentil & Bulgur Pilaf with Green & Yellow Squash

SERVES 6
Based on a traditional Lebanese Lenten dish, this recipe makes a terrific meatless meal. Serve with warm whole-wheat flatbread or pita and a dollop of tangy plain yogurt.

Ingredients:
Lentil & Bulgur Pilaf with Green & Yellow Squash
4 1/2 cups reduced-sodium chicken broth or vegetable broth
1 1/4 cups brown lentils, rinsed
1 medium onion, chopped
1 bay leaf
1/4 teaspoon salt, or to taste
1/2 teaspoon ground allspice
Freshly ground pepper to taste
3/4 cup coarse bulgur (see Ingredient note)
2 tablespoons lemon juice
1 tablespoon extra-virgin olive oil
1 small zucchini, halved lengthwise and cut into 1/4-inch-thick slices
1 small yellow squash, halved lengthwise and cut into 1/4-inch-thick slices
1 clove garlic, minced
2 teaspoons freshly grated lemon zest
2 tablespoons chopped fresh parsley
2 tablespoons chopped fresh cilantro or dill

Preparation:
Combine broth, lentils, onion, bay leaf, salt, allspice and pepper in a 3-quart saucepan. Bring to a boil over medium heat. Reduce heat to low, cover, and cook for 20 minutes. Add bulgur and cook until the lentils and bulgur are tender and the liquid is absorbed, 15 to 20 minutes more. Remove the pilaf from the heat, discard the bay leaf and stir in lemon juice.
Meanwhile, heat oil in a large nonstick skillet over medium heat. Add zucchini, squash, garlic and lemon zest; saute for 5 minutes. Stir in parsley and cilantro (or dill). Season with pepper. Stir into the pilaf. Serve hot.

Tip:
Ingredient Note: Fiber-rich bulgur is made from whole-wheat kernels that are precooked, dried and cracked. You can find it in natural-foods stores and many supermarkets.

Nutritional Information:

Per serving
Calories 259 kcal
Carbohydrates 42 g
Dietary Fiber 13 g
Fat 3 g
Saturated Fat 1 g
Monosaturated Fat -
Polysaturated Fat -
Protein 17 g
Potassium 659 mg
Sodium 213 mg
Iron -
Cholesterol 4 mg
Folic Acid -
Nutritional Bonus:

Per serving
67% daily value fiber, 192 mcg folate (49% dv), 16 mg vitamin C (30% dv), 4 mg iron (25% dv).

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__________________
~Beth~

Little Victories; Grand Rapids, MI
Bariatric Support Group

Diabetes, high blood pressure, sleep apnea, high cholesterol,
peripheral vein disease, joint pain and 210 lbs GONE!!


Century Club: July 3, 2006
ONE-derland: Dec. 22, 2006
Double Century: May 29, 2007
Goal: June 15, 2008

Lap RNY: 1/30/06-Dr Randal Baker
TT/BL: 09/21/07-Dr Ronald Ford
PS Revisions: 04/29/08-Dr Ronald Ford
Gallbladder: 05/14/08-Dr Randal Baker
Emergency surgery (Intussusception): 02/29/09-Dr James Foote