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Bulgur comes from wheat. It is actually the kernel of wheat, cracked for cooking. It has a nutty, chewy flavor that is sure to please the healthy appetite, and contains fiber. Canola oil is a healthy choice for vegetable oil.

Ingredients:
1 medium chopped onion
1 cup chopped broccoli
1 cup shredded carrots
1 small chopped green pepper - may use red or yellow pepper
1/3 cup chopped fresh parsley or 2 Tablespoons dried
1 teaspoon canola oil
1 1/2 cups dry bulgur
2 cups chicken broth, low-sodium
8 ounces canned, drained chickpeas

Wash and chop fresh onion, broccoli, carrots, pepper and parsley (if using fresh parsley).

Heat canola oil in a large skillet. Add onions and cook until soft.

Add bulgur and stir to coat. Add 2 cups chicken broth to the skillet, bring to a boil.

Lower the heat, add remaining vegetables and chickpeas. Cook for 10 minutes or until the liquid is absorbed.

Add parsley and stir. Serve warm or cold.

Serving Size: 1/8 of recipe. Yield: 8 servings

Nutrition information per serving: Calories: 150; Total fat: 1.5g (sat. fat 0, trans fat 0); Cholesterol: 0mg; Sodium: 140mg; Carbohydrate: 31g; Fiber: 7g; Sugars: 3g; Protein: 6g

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