Festive Bulgur Casserole

Festive Bulgur Casserolebulgur-casserole.jpg
An unknown whole grain, bulgur, is featured in this colorful side dish.  Pair it with a lean protein like chicken or fish and you have a complete meal! 

Ingredients

  • 2 teaspoons canola oil
  • 1 Tablespoon minced garlic
  • 1 small onion, diced
  • 3 cups raw spinach leaves, coarsely chopped
  • ½ cup roasted red bell peppers, chopped
  • 1 – 14.5 ounce can no salt added diced tomatoes, drained
  • 1 ½ cups corn kernels
  • ½ cup fresh basil leaves, chopped (0.75 ounce package)
  • 1 teaspoon cumin
  • ½ teaspoon salt
  • ¼ teaspoon pepper
  • 2 cups bulgur cooked (use directions on package)
  • Cooking spray
  • 1 ½ cups part-skim shredded mozzarella cheese

Directions

  1. Preheat oven to 375 degrees Fahrenheit.
  2. Coat a large skillet with canola oil and sauté garlic, onion, spinach, red peppers, tomatoes and corn on medium heat, covered for 5 minutes.  Add basil and seasonings, stir and remove from heat. 
  3. Add bulgur to vegetable mixture, stir well and pour evenly into 8 x 10” baking dish coated with cooking spray. 
  4. Cover with mozzarella cheese and bake for 30 minutes.

Serves 6

Nutrition Information
Per 1 /6th of pan
Calories:  254
Total Fat:  7 g
    Saturated Fat:  3 g
Sodium:  433 mg
Total Carbohydrate:  35 g
    Dietary Fiber:  7 g
Protein:  11 g