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Prepared Meals 
 

Send a Meal Blog

Monday, February 14 2011

ingredients

  • 1  medium  onion, chopped
  • 1  Tbsp.  olive oil
  • 1  14-oz. can  chicken broth
  • 1  cup  apple juice
  • 1/2  cup  wild rice, rinsed
  • 2  cups  quartered or sliced stemmed shiitake, cremini, or button mushrooms
  • 1/2  cup  bulgur
  • 1  medium  red or green sweet pepper, seeded and chopped
  • 1/2  cup  snipped fresh flat-leaf (Italian) parsley
  • 1/4  cup  chopped walnuts, toasted
  •     Freshly cracked black pepper
  • 1  oz.  feta cheese, crumbled (1/4 cup)

directions

1. In saucepan cook onion in hot oil 5 minutes or until tender, stirring occasionally. Add broth, apple juice, and wild rice. Bring to boiling; reduce heat. Simmer, covered, 30 minutes.

2. Stir in mushrooms and bulgur. Cook, covered, 10 to 15 minutes more or until grains are tender and most of the liquid is absorbed. Stir in sweet pepper; remove from heat. Cover; let stand 5 minutes. Stir in parsley and walnuts. Season to taste with cracked black pepper. Sprinkle with feta cheese. Makes 3 (3/4-cup) servings.

nutrition facts

  • Servings Per Recipe 6 (3/4-cup) servings
 
  • Calories197, 
  • Total Fat (g)7, 
  • Saturated Fat (g)1, 
  • Monounsaturated Fat (g)2, 
  • Polyunsaturated Fat (g)3, 
  • Cholesterol (mg)5, 
  • Sodium (mg)328, 
  • Carbohydrate (g)29, 
  • Total Sugar (g)8, 
  • Fiber (g)5, 
  • Protein (g)7, 
  • Vitamin C (DV%)68, 
  • Calcium (DV%)5, 
  • Iron (DV%)8, 
  • Percent Daily Values are based on a 2,000 calorie diet
 
Posted by: Send a Meal AT 11:20 am   |  Permalink   |  0 Comments  |  Email
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