Bulgur can be a favorite alternative compared to rice for this dish. Each half-cup provides 7 grams of fiber! Also, Bulgur is high in fiber and protein as well as a low glycemic index food. It has more fiber than quinoa and other whole grains. Several studies have provided evidence that fiber can lower LDL-cholesterol (the bad kind).
1 T. Olive oil or vegetable spray
2 tsp. minced garlic
1 c. bulgur
1 (14-15 oz.) can chicken broth
1/4 c. ham, minced
1 c. spinach, chopped fine
1/2 c. carrots, grated
2 T. almonds, slivered
Heat oil in a large skillet, add bulgur and garlic; stir-fry until toasted. Next, add broth, ham and chicken. Bring the mixture to a boil, stirring to blend. Add spinach, carrots and almonds. Simmer 5-6 minutes or until liquid has been absorbed. Serves 6 people. Total preparation time: 15 minutes.
Nutritional Information Per Serving: Calories: 123; Fat: 4g; Protein: 4g; Carbohydrates: 20g; Sodium: 100mg; Fiber: 7g.