Bulgur-Mushroom Stovetop Pilaf Recipe

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Ingredients:

Serving

1 medium onion, chopped
1 tbsp olive oil
1 14 oz can chicken broth
1 cup apple juice
1/2 cup wild rice, rinsed
2 cup quartered or sliced stemmed shiitake , cremini , or button mushroom
1/2 cup bulgur
1 medium red or green sweet pepper, seeded and chopped
1/2 cup snipped fresh flat-leaf parsley
1/4 cup chopped walnuts, toasted
oz feta cheese, crumbled (1/4 cup)

Directions:

In saucepan cook onion in hot oil 5 minutes or until tender, stirring occasionally. Add broth, apple juice, and wild rice. Bring to boiling; reduce heat. Simmer, covered, 30 minutes.
Stir in mushrooms and bulgur. Cook, covered, 10 to 15 minutes more or until grains are tender and most of the liquid is absorbed. Stir in sweet pepper; remove from heat. Cover; let stand 5 minutes. Stir in parsley and walnuts. Season to taste with cracked black pepper. Sprinkle with feta cheese. Makes 3 (3/4-cup) servings.
Nutrition Facts (Bulgur-Mushroom Stovetop Pilaf) Servings Per Recipe 6,
Calories 197,
Protein (gm) 7,
Carbohydrate (gm) 29,
Fat, total (gm) 7,
Cholesterol (mg) 5,
Saturated fat (gm) 1,
Monosaturated fat (gm) 2,
Polyunsaturated fat (gm) 3,
Dietary Fiber, total (gm) 5,
Sugar, total (gm) 8,
Vitamin A (IU) 1215,
Vitamin C (mg) 40,
Thiamin (mg) 0,
Riboflavin (mg) 0,
Niacin (mg) 4,
Pyridoxine (Vit. B6) (mg) 0,
Folate (µg) 48,
Cobalamin (Vit. B12) (µg) 0,
Sodium (mg) 328,
Potassium (mg) 382,
Calcium (DV %) 50,
Iron (DV %) 1,
Percent Daily Values are based on a 2,000 calorie diet

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	347.18 Kcal (1454 kJ)
Calories from fat	108.18 Kcal
		% Daily Value*
Total Fat	12.02g	18%
Cholesterol	37.28mg	12%
Sodium	386.9mg	16%
Potassium	571mg	12%
Total Carbs	36.28g	12%
Sugars	7.53g	30%
Dietary Fiber	5.91g	24%
Protein	23.1g	46%
Vitamin C	49.5mg	83%
Iron	2mg	11%
Calcium	58.7mg	6%

Amount Per 100 g
Calories	128.73 Kcal (539 kJ)
Calories from fat	40.11 Kcal
		% Daily Value*
Total Fat	4.46g	18%
Cholesterol	13.82mg	12%
Sodium	143.46mg	16%
Potassium	211.72mg	12%
Total Carbs	13.45g	12%
Sugars	2.79g	30%
Dietary Fiber	2.19g	24%
Protein	8.56g	46%
Vitamin C	18.4mg	83%
Iron	0.8mg	11%
Calcium	21.8mg	6%

* 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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