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CHICKEN AND BULGUR LOAF

Source of Recipe

America's Everyday Diabetes Cookbook" by Katherine E. Younker

CHICKEN AND BULGUR LOAF
"America's Everyday Diabetes Cookbook" by Katherine E. Younker

Exchanges
WW Points
Yield: 6 servings

- 3/4 cup chicken stock or vegetable stock
- 1/2 cup bulgur
- 1 cup chopped red bell peppers
- 1 cup chopped onions
- 12 ounces ground chicken
- 1 large egg
- 1 large egg white
- 1/4 cup ketchup
- 1/4 cup dry seasoned bread crumbs
- 1-1/2 teaspoon minced garlic
- 1/2 teaspoon dried basil
- 1/8 teaspoon salt
- 1/8 teaspoon freshly ground black pepper
- 1/4 cup barbecue sauce

Preheat oven to 375ºF. Spray a 8x4-inch loaf pan with vegetable spray.

In a saucepan over medium-high heat, bring stock to a boil. Add bulgur; remove from heat. Let stand, covered, for 20 minutes or until liquid is absorbed and grain is tender. Set aside to cool.

In a nonstick frying pan sprayed with vegetable spray, cook red peppers and onions over medium-high heat for 10 minutes or until golden and tender; set aside to cool.

In a bowl combine bulgur, ground chicken, egg, egg white, ketchup, bread crumbs, garlic, basil, salt and pepper.

On a piece of waxed paper, pat mixture into an 8-inch square. Spread cooled red peppers and onions over surface.
Using waxed paper as an aid, roll up mixture from bottom.
Lifting waxed paper, gently drop loaf seam-side down into
prepared loaf pan. Spread barbecue sauce over top. Bake in preheated oven, uncovered, for 30 minutes.

One serving (1/6 of recipe) equals: Calories: 218, Carbohydrate: 20 g, Fiber: 3 g, Protein: 15 g, Fat: 9 g, Sodium: 262 mg, Cholesterol: 37 mg ++++ Exchanges: 1/2 Starch, 2 Vegetables, 1 Lean Meat, 1 Fat ++++ WWP: 5