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Cracked Wheat Pilaf & Cracked Wheat Pilaf W. Apples, Raisins Recipe

Cracked Wheat Pilaf & Cracked Wheat Pilaf W. Apples, Raisins Recipe

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Cracked Wheat Pilaf & Cracked Wheat Pilaf W. Apples, Raisins

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Ingredients:

Serving

1 cup bulgar wheat
1 tsp grated lemon zest
3 tbsp lemon juice
1 -2 green onion, sliced fine
1 small garlic clove, pressed
1/2 tsp tabasco sauce
1 (8 3/4 oz) can garbanzo beans, drained and coarsely chopped
0.5 (2 1/4 oz) can sliced black olives
salt
cayenne pepper
1/4 cup dried apple (see note )
2 tbsp raisins (see note
1/4 cup apple juice (more if needed, see note) or 1/4 cup water ( more if needed, see note)
2 tbsp chopped toasted pecans , walnuts ( optional) or 2 tbsp almonds (optional)
1/2 tbsp butter
salt

Directions:

Bring 2 quarts of water to a boil. Add 1 cup bulgur wheat, reduce heat to medium, and cook, uncovered, for 15 minutes. Pour into a strainer and drain well.
Transfer half to another dish for the children.
For the Children: Stir in the apples, raisins, pecans (if using), and butter. Season with salt, if desired.
For the Adults: Put the lemon zest, lemon juice, green onions, garlic, Tabasco sauce, garbanzo beans, and olives in a small microwave safe dish. Microwave at full power for 2 to 3 minutes. Fold into the bulgur wheat for the grown ups. Season with salt and cayenne.
NOTE: If desired, the apples and raisins can be softened and plumped in apple juice. Place the dried fruits in a microwave safe dish and cover with apple juice. Microwave at full power for 1 minute. Let stand, then drain when ready to use. Serves 2 adults and 2 or 3 children.
The Whole Family Cookbook.,.Two Tiered Meals to Please, Both Parents and Kids.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	169.8 Kcal (711 kJ)
Calories from fat	69.45 Kcal
		% Daily Value*
Total Fat	7.72g	12%
Cholesterol	3.82mg	1%
Sodium	80.66mg	3%
Potassium	150.06mg	3%
Total Carbs	21.72g	7%
Sugars	5.54g	22%
Dietary Fiber	4.69g	19%
Protein	3.96g	8%
Vitamin C	12.3mg	20%
Iron	0.6mg	3%
Calcium	18.6mg	2%

Amount Per 100 g
Calories	137.46 Kcal (576 kJ)
Calories from fat	56.22 Kcal
		% Daily Value*
Total Fat	6.25g	12%
Cholesterol	3.09mg	1%
Sodium	65.29mg	3%
Potassium	121.48mg	3%
Total Carbs	17.58g	7%
Sugars	4.48g	22%
Dietary Fiber	3.8g	19%
Protein	3.21g	8%
Vitamin C	9.9mg	20%
Iron	0.5mg	3%
Calcium	15.1mg	2%

* 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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