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Bulgur and Barley with Lemon Greens




Source of Recipe


Unknown


Recipe Introduction


Servings: 8 (1/2 cup each), Points: 3 per serving (1/2 cup)



List of Ingredients




Vegetable cooking spray
3/4 cup barley
2-1/2 cups reduced-sodium vegetable broth
1/4 cup bulgur
1/2 teaspoon dried thyme leaves
6 ounces thinly sliced turnip greens, kale or spinach
1/2 cup thinly sliced green onions and tops
1/4 cup finely chopped parsley
1 large tomato, coarsely chopped
1/4 - 1/2 cup coarsely chopped walnuts, toasted
1 to 2 tablespoons lemon juice
Pepper, to taste

Recipe



Spray large saucepan with cooking spray; heat over medium heat until hot. Add barley to saucepan; spray lightly with cooking spray. Cook over medium heat, stirring occasionally, until barley is golden, 5 to 8 minutes.

Add broth to saucepan; heat to boiling. Reduce heat and simmer, covered, 40 minutes. Stir in bulgur and thyme; simmer, covered, 15 minutes. Stir in greens, green onions, and parsley; cook covered, until all liquid is absorbed, about 10 minutes. Stir in tomato and walnuts; cook 5 minutes longer. Season to taste with lemon juice, and pepper.

One 1/2-cup serving equals: Calories: 129; Fat: 3 g; Cholesterol: 0 mg; Sodium: 33 mg; Protein: 4.3 g; Carbohydrate: 20.9 g ++++ Exchanges: 1/2 Vegetable; 1 Starch; 1/2 Fat