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Fruited Bulgur Breakfast

Servings: 4 (1 bowl Per Serving)
Prep Time: 10
Cook Time: 30
Nutrition Facts
Serving Size 1 bowl
    
Amount per serving
Calories 320
% Daily Value*
Total Fat 6g 
 Saturated Fat 0.5g 
Cholesterol 0mg 
Sodium 300mg 
Total Carbohydrate 64g 
 Dietary Fiber 11g 
Protein 6g 
 

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Have your family start the day with a breakfast of cooked bulgur. With nuts and fruit, this recipe makes a satisfying and nutritious meal. Vary the fruit depending on what is in season. For a great nutty flavor, toast the bulgur before simmering.

Ingredients

  • 1 cup uncooked bulgur
  • ½ teaspoon salt
  • ¼ teaspoon ground cinnamon
  • ⅓ cup chopped, dried apricots
  • ⅓ cup dried cranberries
  • 2 ripe nectarines, each cut into 10 wedges
  • 1 cup fresh blueberries
  • ¼ cup pecans, chopped
  • 8 teaspoons brown sugar
  • 1 cup calcium fortified vanilla soy milk or low-fat cow's milk, optional

Directions

  1. Heat a heavy bottomed non-stick medium skillet (9½-inch) on medium heat.
  2. Rinse the bulgur in a strainer. Put the bulgur in the dry, heated skillet, stirring occasionally while the bulgur is wet. As the bulgur dries, stir often, and toast until dry, lightly browned and fragrant.
  3. Pour in 3 cups water and add the salt, cinnamon, apricots and cranberries.
  4. Bring the mixture to a boil, then turn the heat down to medium-low, cover and let simmer for 20 minutes or until the water is absorbed.
  5. Remove from the heat and pour into 4 bowls.
  6. Arrange 5 nectarine slices on top of each bowl of bulgur, spoke-fashion. Sprinkle ¼ cup blueberries between the nectarines.
  7. Put 1 tablespoon of chopped pecans in the center. Sprinkle 2 teaspoons of brown sugar over the top. If desired, pour ¼ cup of milk over the top.

Variation

Use seasonal fruits. For example, in fall and winter cook the bulgur with dried pears and currants or dried apples and raisins. Top with fresh pear slices and chopped apples and sprinkle with walnuts. Substitute pure maple syrup or honey for sugar.

Cooking Tip

Cook the bulgur and fruit mixture the night before and store overnight in the refrigerator. In the morning reheat it with some milk in the microwave and then top it with the fruit, nuts and sugar. Use roasted nuts on top for more flavor.

From "Cooking Healthy Across America" by American Dietetic Association and Food and Culinary Professionals, a Dietetic Practice Group of ADA. John Wiley and Sons, 2005.

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Topics


Themes


Themes

  • Cook healthy

    Involve your child in the cutting, mixing and preparation of all meals. Even a snack can be healthy.

  • Eat right

    Sit down together as a family to enjoy a wonderful meal and the opportunity to share the day's experiences with one another.

  • Shop smart

    To encourage a healthy lifestyle, get your children involved in selecting the food that will appear at the breakfast, lunch or dinner table.


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