Breakfast Bulgur with Fruit and Nuts
Admin
January 19, 2024
/
5 mins read
This #FoodieFriday, we're sharing a recipe from the Academy of Nutrition and Dietetics
Servings: 4
Ingredients
- 1 cup uncooked bulgur
- ½ teaspoon salt
- ¼ teaspoon ground cinnamon
- ⅓ cup chopped, dried apricots
- ⅓ cup dried cranberries
- 2 ripe nectarines, each cut into 10 wedges
- 1 cup fresh blueberries
- ¼ cup pecans, chopped
- 8 teaspoons brown sugar
- 1 cup calcium fortified vanilla soy milk or low-fat cow's milk, optional
Directions
- Heat a heavy bottomed non-stick medium skillet (9½-inch) on medium heat.
- Rinse the bulgur in a strainer. Put the bulgur in the dry, heated skillet, stirring occasionally while the bulgur is wet. As the bulgur dries, stir often, and toast until dry, lightly browned and fragrant.
- Pour in 3 cups water and add the salt, cinnamon, apricots and cranberries.
- Bring the mixture to a boil, then turn the heat down to medium-low, cover and let simmer for 20 minutes or until the water is absorbed.
- Remove from the heat and pour into 4 bowls.
- Arrange 5 nectarine slices on top of each bowl of bulgur, spoke-fashion. Sprinkle ¼ cup blueberries between the nectarines.
- Put 1 tablespoon of chopped pecans in the center. Sprinkle 2 teaspoons of brown sugar over the top. If desired, pour ¼ cup of milk over the top.
Nutrition Facts per Serving: 320; Total Fat: 6g; Saturated Fat: 0.5g; Cholesterol: 0mg; Sodium: 300mg; Total Carbohydrate: 64g; Dietary Fiber: 11g; Protein 6g.