- prep 15min cook 25min
- serves 4
Instead of cooking a side of rice or potatoes (both high-GL foods) to go with your next chicken, beef, or pork dinner, reach for the bag of bulgur instead. Bulgur cooks in about the same time as white rice but offers the blood sugar benefits of a whole grain rich in soluble fiber.
IngredientsNumber of servings: 3/4 cup
- 2 oranges, scrubbed
- 2 teaspoons canola oil
- 2 tablespoons minced fresh ginger
- 2 garlic cloves minced
- 1 cup bulgur, rinsed
- 2 teaspoons firmly packed brown sugar
- 1/4 teaspoon salt, or to taste
- 2/3 cup chopped scallions
- 1 tablespoon reduced-sodium soy sauce
- 1/3 cup slivered almonds, toasted
How to make it 40 minutes
Grate the orange peels to make 1 tablespoon zest. Juice the oranges and add enough water to measure 1 1/2 cups.
Heat the oil in a large, heavy saucepan over medium-high heat. Add the ginger and garlic. Cook, stirring, until fragrant, about 30 seconds. Add the bulgur and stir to coat. Add the diluted orange juice, sugar, and salt. Bring to a simmer. Reduce heat to low, cover, and simmer until the bulgur is tender and most of the liquid has been absorbed, 15 to 20 minutes.
Add scallions, soy sauce, and the reserved orange zest to the bulgur. Mix gently and fluff with a fork. Sprinkle with almonds. Leftovers will keep, covered, in the refrigerator for up to 2 days. Reheat in the microwave.
Healthy Cooking Tip Toast almonds in a small dry skillet over medium-low heat, stirring constantly, until light golden and fragrant, 2 to 3 minutes. Transfer to a plate and let cool.
Healthy Cooking Tip
Toast almonds in a small dry skillet over medium-low heat, stirring constantly, until light golden and fragrant, 2 to 3 minutes. Transfer to a plate and let cool.
Bulgur with Carrot Juice and Sesame Seeds: Substitute carrot juice for the orange juice and toasted sesame seeds for almonds.
Nutritional Information(per serving)
- Calories: 234
- Fat: 7g
- Saturated Fat: 1g
- Cholesterol: 0mg
- Sodium: 295mg
- Carbs: 38g
- Protein: 7g
- Fiber: 8g