Healthy Recipes

Bulgur-squash Pilaf
dashed separator
Servings: 4
Ingredients and Preparation
Ingredients Measures
Extra-firm tofu 12 ounces
Olive oil 2 teaspoons
Yellow onion, chopped ½ cup
Scallions, chopped 4
Garlic clove, minced 1
Bulgur 1 cup
Reduced-sodium vegetable stock (plus more as needed) 2 ½ cups
Butternut squash, peeled and cubed 2 cups
Dried cranberries ¼ cup
Hazelnuts, roughly chopped and toasted ¼ cup
Parsley, chopped ¼ cup
Freshly ground pepper to taste


Directions
  1. Press water from tofu by wrapping it between several layers of paper towels and then placing it between 2 dinner plates. Let sit for 15 minutes and then cut into cubes.
  2. Meanwhile, heat olive oil in a Dutch oven or large pot over medium-high heat. Add onion, scallions, garlic, and bulgur. Sauté for 8-10 minutes, until onions are tender.
  3. Stir in stock; bring to a boil and then reduce heat, cover, and simmer for 10 minutes.
  4. Stir in tofu, squash, and cranberries and cook for another 15-20 minutes, until squash is tender, adding more stock as necessary.
  5. Stir in nuts and parsley. Season with freshly ground pepper.

Exchanges
2 starches; 2 medium-fat meat substitutes; 1 vegetable

Side Suggestions: Mixed Green Salad


Nutrition Facts
Serving Size 1
Calories 373
Total Fat 14 g
Saturated Fat 2 g
Sodium 501 mg
Total Carbohydrate 50 g
Dietary Fiber 9 g
Protein 20 g
dashed separator
healthy living calculator
Current Research From Top Journals



March 2015

Many medical groups felt that early exposure to certain foods like peanuts increased a child's risk of developing food allergies. However, newer research including this trial suggest that early exposure may actually decrease the risk of developing food allergies.

dot separator
previous editions

Breastfeeding May Decrease the Risk of Childhood Obesity
February 2015

Tonsillectomy May Reduce Number of Sore Throat Days in Children
February 2015

Research Review Finds Little Support for Nearly Half of Medical Talk Show Recommendations
January 2015

dashed separator

Advertisement

Our Free Newsletter
click here to see all of our uplifting newsletters »

 

Advertisement

Advertisement

DiggDeliciousNewsvineRedditStumbleTechnoratiFacebook