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Broccoli Sautéed in Wine and Garlic over Bulgur Wheat Pil Recipe

Broccoli Sautéed in Wine and Garlic over Bulgur Wheat Pil Recipe

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Broccoli Sautéed in Wine and Garlic over Bulgur Wheat Pil

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Ingredients:

Serving

1/2 cup onion, finely chopped
2 tbsp extra virgin olive oil
1 cup bulgur, fine
1 cup water, boiling
1/3 cup slivered almonds, toasted
1/2 tsp salt
1/4 tsp black pepper
6 tbsp extra virgin olive oil
4 garlic cloves, peeled and thinly sliced
3 lbs broccoli, cut into spears
1 cup dry white wine
1 tbsp hot red pepper flakes
1 lemon , zest of
1 orange , zest of

Directions:

Bulgur Pilaf: Sauté the onion in oil in a 2 quart heavy saucepan over moderate heat stirring occasionally until golden brown (5-7 minutes).
Add bulgur to onion and cook, stirring, for 2 minutes,
Stir in hot water, and remove from heat.
Let stand, covered, until bulgur is softened, about 25 minutes.
Fluff with a fork, and stir in almonds, salt and pepper.
Serve with broccoli.
Broccoli: In a 10 – 12” frying pan, heat the olive oil with garlic over medium-high heat until just sizzling.
Add the broccoli and cool, tossing frequently and gradually adding the wine to keep the garlic from browning, until the stalks are tender (about 8-10 minutes).
Add the red pepper flakes and zest, toss well and serve immediately.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	631.9 Kcal (2646 kJ)
Calories from fat	326.92 Kcal
		% Daily Value*
Total Fat	36.32g	56%
Sodium	363.17mg	15%
Potassium	1242.05mg	26%
Total Carbs	55.9g	19%
Sugars	8.89g	36%
Dietary Fiber	19.33g	77%
Protein	17.81g	36%
Vitamin C	261.6mg	436%
Iron	4.7mg	26%
Calcium	219mg	22%

Amount Per 100 g
Calories	103.9 Kcal (435 kJ)
Calories from fat	53.76 Kcal
		% Daily Value*
Total Fat	5.97g	56%
Sodium	59.72mg	15%
Potassium	204.23mg	26%
Total Carbs	9.19g	19%
Sugars	1.46g	36%
Dietary Fiber	3.18g	77%
Protein	2.93g	36%
Vitamin C	43mg	436%
Iron	0.8mg	26%
Calcium	36mg	22%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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