Southwestern Bulgur Wheat Pilaf with Corn and Tomatoes. Recipe courtesy Wheat Foods Council.
Ingredients:
- 3/4 cup bulgur wheat, uncooked
- 1 1/3 cups water
- 1 tsp salt
- 1 cup fresh or frozen corn, thawed and drained
- 1 tbsp olive oil
- 1 pint cherry tomatoes, halved
- 1/3 cup chopped scallions
- 2 tbsp red wine vinegar
- 1 tsp pepper
Preparation:
In a large, heavy, dry skillet, toast bulgur wheat over medium heat 5 to 10 minutes, stirring occasionally until lightly browned.
Add water and salt and bring to a boil. Reduce heat and simmer covered, 5 to 10 minutes or until water is absorbed. Remove from heat and let stand 10 minutes covered. Transfer to bowl and cool in refrigerator.
If using fresh corn, cut corn from ears and sautee in oil in a heavy skillet 5 to 7 minutes or until tender. Cool.
Add corn, tomatoes, scallions, vinegar and pepper to bulgur. Toss lightly and chill before serving.
Makes 6 servings.
Nutritional information: Each serving provides approximately: 121 calories; 4 g protein; 23 g carbohydrates; 5 g dietary fiber; 3 g fat (0 g saturated); 0 mg cholesterol; 24 mcg folate; 1 mg iron; 399 mg sodium.
