Bulgar with Steak and Chickpeas. Yum!

Adding whole grains to your food plan will help add nutrition and quality. A whole grain includes all three parts of the grain kernel (bran, endosperm, and germ).Whole grains are a great source of fiber but they also contain essential vitamins, minerals and phytochemicals. Research has found that a diet including whole grains reduces the risk for some cancers, especially gastrointestinal cancers.  The antioxidants in whole grains may work with fiber to reduce risk of heart disease. The wheat used to create white flour removes all these healthy components.

Bulgur wheat is versatile and easy to prepare taste without a lot of calories.  1 cup has 150 calories, 8 grams of fiber and 6 grams of protein.  It has a mild, nutty flavor.  Bulgur is made from whole grain wheat that has been parboiled, dried, and ground. It is excellent in pilaf, soups, baked goods, oatmeal, stuffing or casseroles.  It is low in fat, and is a great source of dietary fiber and protein.

To cook combine 1 ½ cups medium grain bulgur and 3 cups water in a medium saucepan.  Bring to a boil.  Cover, reduce heat and simmer for 10-12 minutes or until tender. Drain if necessary.  This makes 5 cups.  Use what you need and label and freeze extra to add to dishes for additional nutrition.

A delicious recipe from Cooking Light is:

Bulgur with Steak and Chickpeas-

-1 tablespoon olive oil

-1 teaspoon lemon juice

-¼ teaspoon honey

-¼ teaspoon cumin

-dash of kosher salt

-¾ cup cooked bulgur

-1/4 cup rinsed canned chickpeas

– ¼ cup red bell pepper

-2 tablespoons thinly sliced red onion

-2 tablespoon parsley

-2 oz. grilled flank steak (medium/rare)

Combine ingredients up through salt. Combine ingredients up through bell pepper.  Mix the dressing and toss.  Sprinkle with parsley and top with steak sliced on the bias.

Calories- 390, Fat-14g, Fiber- 99g, sodium-347 mg

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