Recipe: Bulgur Pilaf with Onion and Kale

This hearty side dish goes well with any meat, poultry or seafood dish. Caramelized onions add sweetness that helps to balance the tangy kale. Bulgur is a whole grain wheat kernel with a nutty flavor and texture. High in whole grain, fiber and vitamins and minerals, it is ideal for diabetic diets. Bulgur can be found in most grocery stores near the rice and grains.

This recipe comes to you from Chef Beth at Caregivers Kitchen.  It makes four 2/3-cup servings; each serving supplies 1 carb choice, 110 calories and 290 mg of sodium.

Essential Equipment

• cutting board
• paring or chef knife
• salad spinner or colander
• medium saucepan with lid
• measuring cups
• measuring spoons
• spoon or spatula

Ingredients

• 1   Tbsp. olive oil
• 2   c. kale, rinsed, (stems removed) and then shredded
• ½ c. onion, cut into strips
• ¾ c. bulgur, uncooked
• 2 c. reduced sodium chicken broth 1 tsp. garlic powder
• 1/4 tsp. salt

1.       In a medium saucepan, sauté the onion in olive oil until tender and browned,about 6 minutes. Add the kale and cook until just wilted.

2.       Add the other ingredients and bring to a boil. Reduce the heat to a simmer and cover.

3.       Cook for 15-20 minutes until the bulgur is tender and all liquid is absorbed.

4.       Remove from the heat and let stand for 5 minutes. Fluff with a fork before serving.

CONTAINS: WHEAT