Fresh Plate

fcs.tennessee.eduIn cooperation with Tennessee State University Cooperative Extension.

Bulgur is wheat kernels that have been steamed, dried, and cracked, so you get all the goodness and hearty flavor of wheat berries in just 10 minutes.Total time to prepare: 15 minutes

Serves 4.

BULGUR & FETA

Nutrition Information Per Serving - Calories 180, Sodium 260 mg, Total Fat 7 g, Saturated Fat 2 g, Carbohydrates 24 g, Protein 8 g, Fiber 6 g

DIRECTIONS:

In a small pot, bring 1½ cups of water to a boil. Stir in the bulgur, turn off the burner, and cover the pot. Allow the bulgur to steep for 10 minutes, then drain and put into a large bowl.Toss the bulgur with the oil, then stir in the cucumber, sun-dried tomatoes, scallions, and feta. Season with the lemon juice and pepper.

INGREDIENTS:

¾ cup bulgur 1 tablespoon extra-virgin olive oil ½ hothouse cucumber, diced ¼ cup sun-dried tomatoes, diced 3 scallions, thinly sliced ½ cup reduced-fat crumbled feta cheese 2 tablespoons lemon juice, more to taste Freshly ground black pepper

This sauté is best when made with a tart-sweet apple like a Granny Smith.Total time to prepare: 45 minutesServes 4.

WILD RICE & APPLE SAUTÉ

DIRECTIONS:1. In a large pot, boil the rice in plenty of water until tender,

about 40 minutes.2. While the rice is cooking, in a large skillet, sauté the carrot

and celery in the oil over medium heat until tender, 3 – 5 minutes.

3. Stir in the apple and scallions and cook until just hot, 1 – 2 minutes.

4. In a small bowl, mix the mustard with 2 tablespoons water.5. Drain the rice and add to the skillet. Remove from the heat

and stir in the diluted mustard.6. Season with up to 1/8 tsp. of salt and freshly ground black

pepper.

INGREDIENTS:

¾ cup wild rice 1 large carrot, finely diced 1 stalk celery, thinly sliced 1 Tbs. canola oil 1 apple, finely diced 6 scallions, sliced 1 Tbs. Dijon mustard ¹∕

8 tsp. kosher salt

freshly ground black pepper

Nutrition Information: Per serving (1 cup) - Calories 170, Sodium 170 mg, Total Fat 4 g, Saturated Fat 0 g, Carbohydrates 31 g, Protein 5 g, Fiber 3 g

Developed by: Betty Greer, PhD, RD, Professor/Nutrition Specialist