Courtesy of Wilkinson Pharmacy Inc
http://www.wilkinsonpharmacy.com

Bulgar and Flax Pilaf

Diet Type: Dairy Free

Cooking Time: Under 30 minutes

Ingredients:

  2 tablespoons canola oil
  1 cup bulgar wheat
  1/4 cup flax seed
  1/3 cup minced onion
  1 small tomato, diced
  2 cups chicken broth
  1/2 teaspoon salt
  1/4 teaspoon crushed rosemary
 
Directions:

In medium saucepan, over medium heat, heat canola oil. Add bulgar, flax seed and onion. Stir until bulgar is golden brown and flax is turning dark, about 3 minutes. Stir in tomato, chicken broth, salt and rosemary. Cover, heat to boiling, reduce heat, and simmer 15 minutes. Turn off heat, remove lid, and lift pilaf with fork. Let rest 10 minutes before serving.

Servings: 4

Author: Flax Council of Canada

 
Nutrition Facts

Serving Size: 1
Servings per Recipe: 4
Amount Per Serving 
Calories 289
Calories from Fat 104
 % Daily Value*
Total Fat 12g18%
  Saturated Fat 1g5%
  Mono Fat 5g 
  Poly Fat 4g 
Sodium 678mg28%
Total Carbs 39g13%
  Dietary Fiber 7g29%
Protein 10g 
Iron27%
Calcium3%
Vitamin C6%
Vitamin E10%
Vitamin A1%
Vitamin B-122%
Vitamin B-65%
Pantothenic acid2%
Niacin20%
Riboflavin6%
Thiamin7%
Folate9%
Selenium1%
Manganese25%
Copper10%
Zinc4%
Potassium10%
Phosphorus9%
Magnesium10%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.