4
Serves
Preparation time: 15 minutes
Cooking time: 25 minutes
Instead of cooking a side of rice or potatoes (both high-GL foods) to go with your next chicken, beef, or pork dinner, reach for the bag of bulgur instead. Bulgur cooks in about the same time as white rice but offers the blood sugar benefits of a whole grain rich in soluble fiber.
2 oranges, scrubbed
2 teaspoons canola oil
2 tablespoons minced fresh ginger
2 garlic cloves, minced
1 cup bulgur, rinsed
2 teaspoons firmly packed brown sugar
1/4 teaspoon salt, or to taste
2/3 cup chopped scallions
1 tablespoon reduced-sodium soy sauce
1/3 cup slivered almonds, toasted (see Tip)
1. Grate the orange peels to make 1 tablespoon zest. Juice the oranges and add enough water to measure 1 1/2 cups.
2. Heat the oil in a large, heavy saucepan over medium-high heat. Add the ginger and garlic. Cook, stirring, until fragrant, about 30 seconds. Add the bulgur and stir to coat. Add the diluted orange juice, sugar, and salt. Bring to a simmer. Reduce heat to low, cover, and simmer until the bulgur is tender and most of the liquid has been absorbed, 15 to 20 minutes.
3. Add scallions, soy sauce, and the reserved orange zest to the bulgur. Mix gently and fluff with a fork. Sprinkle with almonds. One serving is 3/4 cup. Leftovers will keep, covered, in the refrigerator for up to 2 days. Reheat in the microwave.
Per serving: 234 calories, 7 g protein, 38 g carbohydrates, 8 g fiber, 7 g total fat, 1 g saturated fat, 295 mg sodium.
Tip: Toast almonds in a small dry skillet over medium-low heat, stirring constantly, until light golden and fragrant, 2 to 3 minutes. Transfer to a plate and let cool.
Substitute carrot juice for the orange juice and toasted sesame seeds for almonds.