Low Fat Tangy Red Bulgar Recipe

Low Fat Tangy Red Bulgar Recipe

Ingredients

• 1 tablespoon olive oil – or vegetable oil
• 1 cup red and green bell peppers – chopped
• 1 cup zucchini or yellow squash – chopped
• 2 1/4 cups Bloody Mary mix – or vegetable juice
• 1 cup bulgur wheat
• 1 tablespoon lemon juice
• 1 teaspoon basil – or 1 tbl fresh
• 1/3 cup green onions – chopped

Method

1. Heat oil in large saucepan over medium heat.
2. Cook pepper(s) and squash(es) until tender-crisp, 3 to 4 minutes, stirring occasionally.
3. Stir in Bloody Mary mix or vegetable juice, bulgur, lemon juice, and basil.
4. Heat to boiling.
5. Reduce heat to low.
6. Cover and simmer 5 to 8 minutes or until liquid is absorbed, stirring occasionally.
7. Garnish with green onions.
8. May be served warm or as a salad at room temperature.
9. To Microwave: – In a 2-quart microwave-safe casserole dish, combine oil, red pepper and zucchini.
10. Cover with lid; microwave on high 4 minutes or until vegetables are tender-crisp, stirring twice during cooking.
11. Add vegetable juice, bulgur, lemon juice, and basil.
12. Cover and microwave 10 minutes or until liquid is absorbed, stirring twice during cooking.
13. Let stand, covered, 5 minutes.
14. Garnish with green onions.
15. Crock Pot: – I have made this in a Crock Pot, tossing all the ingredients except the basil and green onions in and cooking on low for 8 hours, adding the basil after 7 hours, and garnishing with green onions just before serving
16. The resulting dish is indistinguishable from one made using the stove top method.
17. I refuse to try the microwave method.
18. I generally use only two cups of Bloody Mary mix since the brand I buy comes in quart bottles.

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