Mustard Greens & Bulgur

1. Prepare bulgur according to package directions. Transfer to a colander and rinse under cool water; drain. Toast walnuts in a small dry skillet over medium-low heat, stirring, until lightly browned and fragrant, 2-3 minutes.
2. Place 5 teaspoons oil and shallots in a large skillet over medium-low heat. Cook until the shallots start to brown, 4 to 6 minutes. Add garlic and cook, stirring, until fragrant, about 15 seconds.
3. Add mustard greens, dates and 2 tablespoons water and cook, stirring occasionally, until the greens are tender and the water evaporates (add another tablespoon of water if the pan is dry before the greens are tender), about 4 minutes.
4. Stir in vinegar, salt and the prepared bulgur; cook until heated through, about 1 minute. Drizzle with the remaining 1 teaspoon oil and sprinkle with the walnuts before serving.

Tips

Shopping Tip: Bulgur is made by parboiling, drying and coarsely grinding or cracking wheat berries. Unlike cracked wheat, it simply needs a quick soak in hot water for most uses. Look for bulgur in the natural-foods section of large supermarkets, near other grains or online.

Per serving: 177 calories; 7 g fat (1 g saturated fat, 1 g mono unsaturated fat); 0 mg cholesterol; 28 g carbohydrates; 4 g protein; 6 g fiber; 206 mg sodium; 293 mg potassium

Nutrition Bonus: Vitamin A (57% daily value), Vitamin C (33% dv), good source of omega-3s.

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

Contributed by: EatingWell.com

Pungent mustard greens beg for other strong flavors for balance. Here walnut oil, walnuts, dates, bulgur and white-wine vinegar do the trick.