Email to Phyllis_ aka_ Filus      

Bulgur and Barley w/ Lemon Greens

Source of Recipe

Unkown
Exchanges
Servings: 8 (1/2 cup each)

- 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

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