Vegetable Bulgur Bake Recipe

Looking for an easy Vegetable Bulgur Bake recipe? Learn how to make Vegetable Bulgur Bake using healthy ingredients.


Submitted by anad1027

Makes 4 servings



http://egmnblog.wordpress.com/2010/06/29/vegetable-barley-bake-not-just-for-diabetics-any-more/

Recipe Ingredients for Vegetable Bulgur Bake

1 cooking spray
3/4 cup bulgur
2 cups reduced-sodium fat-free chicken broth
1 teaspoon olive oil
2 small zucchini, diced
1 medium red bell pepper, diced
1 small onion, diced
1 t. garlic powder
1 T fresh basil, chopped
2 T grated Parmesan cheese
1/4 cup nonfat milk
1/4 t. salt
1/4 t ground black pepper

Recipe Directions for Vegetable Bulgur Bake

  1. Prheat oven to 375. Coat an 88-inch backing dish with cooking spray

  2. Cook barley according to package directions using broth instead of water and omitting salt. Set aside

  3. Add olive oil to a large saute pan over medium heat. Add zucchini, bell pepper, and onion. Saute 5-6 minutes.

  4. Add cooked barley and vegetables to a large mixing bowl. Add garlic powder, basil, milk, 2 T Parmesan, salt and black pepper. Mix well

  5. Pour mixture into the baking dish.

  6. Bake 25 minutes

Categories

Side Dish

Nutrition Facts
Serving Size 274.5g
Amount Per Serving
Calories
151
Calories from Fat
24
% Daily Value*
Total Fat
2.7g
4%
Saturated Fat
0.8g
4%
Trans Fat
0.0g
Cholesterol
3mg
1%
Sodium
435mg
18%
Potassium
386mg
11%
Total Carbohydrates
26.7g
9%
Dietary Fiber
6.5g
26%
Sugars
4.1g
Protein
6.8g
Vitamin A 23% Vitamin C 83%
Calcium 9% Iron 6%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Very low in cholesterol
  • High in dietary fiber
  • Very high in manganese
  • High in vitamin A
  • High in vitamin B6
  • Very high in vitamin C
  •   Bad points
  • High in sodium
  • Join Calorie Count - It's Easy and Free!
    CREATE FREE ACCOUNT
    Advertisement