1/2 C. coarse bulgur (not the fine bulgur used for tabbouleh) 

1 C. reduced sodium chicken broth 

4 T. chopped green and red bell peppers 

2 T. pine nuts 

2 T. chopped parsley 

Green leaf lettuce (optional) 

 

Add bulgur to broth in medium pot and bring to a boil over high heat. Reduce heat to low, cover, and cook until bulgur is tender, 20 to 25 minutes. Meanwhile, in nonstick skillet coated with cooking spray, saute peppers over medium heat until soft, about 6 minutes. Toast nuts in small skillet over medium heat until golden brown, about 3 minutes. Stir frequently to prevent burning. When bulgur is cooked, let stand 5 minutes, transfer to plate, and toss with peppers, nuts, and parsley. Serve over lettuce, if desired.

 

Yield: 2 servings

Calories: 195

Fat: 6g

Fiber: 7g