Healthy Recipes

Bulgur-squash Pilaf
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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
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