Bulgur Wheat with Pineapple, Pecans and Basil
- Yield: 4 servings
-
- Nutritional Analysis
- Per Serving
- Serving Size
- 1 of 4 servings
- Calories
- 301
- Total Fat
- 12
- Saturated Fat
- 1
- Carbohydrates
- 47
- Dietary Fiber
- 8
- Sugar
- 15
- Protein
- 6
- Cholesterol
- 0
- Sodium
- 13
- Total: 45 min
- Prep: 10 min
- Cook: 35 min
Ingredients
2 cups water
1 cup bulgur
1 can (20 oz.) DOLE® Pineapple Tidbits or Pineapple Chunks, drained
1/2 cup chopped pecans
2 tablespoons chopped fresh basil
2 tablespoons chopped Italian parsley
1-1/2 teaspoons olive oil
Directions
- Combine water and bulgur in large saucepan. Heat to boiling, reduce heat and simmer, covered 35 to 40 minutes or until bulgur is tender but not mushy.
- Transfer to large bowl; cool to room temperature.
- Stir pineapple tidbits, pecans, basil, parsley and oil into bulgur. Serve at room temperature.
- Per Serving: 309 calories, 13g fat (1g sat.), 0mg cholesterol, 21mg sodium, 46g carbohydrate (9g dietary fiber, 16g sugars), 6g protein, 5% Vit A, 34% Vit C, 3% calcium, 10% iron, 6% potassium, 4% folate