Tag Archive | Whole grain

Goodbye rice…Hello bulgur!

I have really tried to avoid rice and pasta the last couple months but I needed to find something to replace them that is nutritious and tastes good.   I really don’t like brown rice.  I don’t like the texture, taste, or smell and it doesn’t matter how it is cooked.  Bulgur is one of my new favorites.  It can be interchanged with most recipes that call for rice.  Bulgur is a quick cooking form of whole wheat that has been precooked and ground.  It is much more nutritious than rice with more fiber, B vitamins, iron, phosphorus and manganese.  It is easy to make either with a short burst of cooking in the microwave then let it sit for 20 minutes or put it in hot water and let it sit for up to 45 minutes then it’s ready to be eaten.

Bulgur

My favorite ways to use bulgur are in vegetable salads with beans or lentils or in meatballs and hamburgers.  It makes a great filler making your meat go a little longer.  We know how important this is in this economy.  I am including a meatball recipe with bulgur in today’s post.   My husband said these were the best meatballs he had ever had!  Even better than cruise food.

Mike said my bulgur meatballs were “better than cruise food!”
Best compliment ever!!!

If you use extra lean ground beef, ground chicken, or ground turkey this is a pretty healthy recipe even with the small amount of sausage.  If you wanted to make it a little leaner you can use egg whites instead of whole eggs, reduce the amount of bread crumbs, and omit the sausage all together.  If you omit the sausage, I recommend adding some more spices to compensate.

These meatballs can be used spaghetti, subs, salads, or just plain.

 

Beef and bulgur meatballs

1/3 cup bulgur

1/2 cup hot water

8 ounces lean ground beef

2 ounces  Italian sausage

1 medium onion, finely chopped

2 large eggs, lightly beaten

3 cloves garlic, chopped

1 teaspoon dried oregano

1/2 teaspoon salt

1/2 teaspoon freshly ground pepper

2/3 cup fresh breadcrumbs

Put bulgur and hot water in a bowl, cover.  Heat on HIGH in the microwave for 2 minutes and 15 seconds.  Let sit for at least 20 minutes.  Brown beef, sausage, and onion in a medium sauce pan, then drain.  Let cool slightly.  Mix meat mixture with remaining ingredients and bulgur.  Shape into 1 inch balls and place on greased baking sheet.  Bake at 350 degrees for 25 minutes.