Bulgur with Ginger & Orange

Preparation

1. Zest 1 orange; reserve the zest. Juice both oranges. If necessary, add enough water to the juice to measure 1 1/2 cups total.
2. Heat oil in a large heavy saucepan over medium-high heat. Add garlic and ginger; cook, stirring, until fragrant, about 30 seconds. Add bulgur and stir to coat. Add the orange juice, brown sugar and salt; bring to a simmer.
3. Reduce heat to maintain a gentle simmer, cover and cook until the bulgur is tender and most of the liquid has been absorbed, 15-25 minutes.
4. Meanwhile, toast almonds in a small dry skillet over medium-low heat, stirring frequently, until light golden and fragrant, 2-3 minutes.
5. Add scallions, soy sauce and the reserved orange zest to the bulgur; mix gently and fluff with a fork. Serve sprinkled with the almonds.

Tips

Ingredient Note: Fiber-rich bulgur—whole-wheat kernels that are precooked, dried and cracked—is sold in natural-food stores and large markets.

To Make Ahead: Store in an airtight container in the refrigerator for up to 2 weeks or freeze for up to 6 months.

Per Serving: 234 calories; 7 g fat (1 g saturated fat, 4 g mono unsaturated fat); 0 mg cholesterol; 38 g carbohydrates; 7 g protein; 8 g fiber; 259 mg sodium; 373 mg potassium

Nutrition Bonus: Vitamin C (45% daily value), Fiber (34% dv), Magnesium (23% dv).

Exchanges: 2 starch, 1/2 fruit, 1 fat

Contributed by: EatingWell.com

Bulgur is ubiquitous in Middle Eastern cooking but also pairs deliciously with Asian seasonings. This simple side dish is perfect with beef, lamb or poultry. For variations, substitute toasted sesame seeds for the almonds, or carrot juice (it is surprisingly good and certainly nutritious) for orange juice.