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Bulgur Risotto With Asparagus and Mushrooms Recipe

Bulgur Risotto With Asparagus and Mushrooms Recipe

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Bulgur Risotto With Asparagus and Mushrooms

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Ingredients:

Serving

2 tbsp butter
1 large onion, chopped
3 garlic cloves, minced
1 1/2 cups bulgur
3 cups fat-free chicken broth
1/2 cup white wine
1/2 lb asparagus, trimmed , cut into 3/4-inch pieces
1 cup baby portabella mushrooms
3/4 cup parmesan cheese (about 1 1/2 oz, freshly grated if possible)
1/4 cup 2% low-fat milk
2 tbsp fresh tarragon, chopped
salt and pepper

Directions:

Melt the butter in heavy large saucepan over medium heat. Add onion and garlic; sauté until tender, about 5 minutes.
Mix in bulgur and 1/2 cup broth and cook until absorbed, stirring often, about 5 minutes. Add 1/2 cup broth and a 1/2 cup wine, simmering after each addition and stirring often until liquid is absorbed.
Mix in asparagus and mushrooms. Continue adding broth 1/2 cup at a time until bulgur is just tender and mixture is creamy, simmering after each addition and stirring often until broth is absorbed, about 20 minutes.
Stir in most of the Parmesan, milk and tarragon.
Sprinkle individual servings with remaining parmesean.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	250.13 Kcal (1047 kJ)
Calories from fat	66.32 Kcal
		% Daily Value*
Total Fat	7.37g	11%
Cholesterol	15.5mg	5%
Sodium	265.18mg	11%
Potassium	369.46mg	8%
Total Carbs	35.4g	12%
Sugars	2.98g	12%
Dietary Fiber	7.77g	31%
Protein	9.81g	20%
Vitamin C	4.8mg	8%
Iron	1.7mg	10%
Calcium	160.2mg	16%

Amount Per 100 g
Calories	91.25 Kcal (382 kJ)
Calories from fat	24.19 Kcal
		% Daily Value*
Total Fat	2.69g	11%
Cholesterol	5.66mg	5%
Sodium	96.75mg	11%
Potassium	134.79mg	8%
Total Carbs	12.92g	12%
Sugars	1.09g	12%
Dietary Fiber	2.84g	31%
Protein	3.58g	20%
Vitamin C	1.7mg	8%
Iron	0.6mg	10%
Calcium	58.5mg	16%

* 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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