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Bulgar and Flax Pilaf
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Authored By: Flax Council of Canada
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A tasty & nutritious alternative to potatoes or plain rice.
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Diet Type: Dairy Free
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Ingredients:
2 tablespoons canola oil1 cup bulgar wheat1/4 cup flax seed1/3 cup minced onion1 small tomato, diced2 cups chicken broth1/2 teaspoon salt1/4 teaspoon crushed rosemary
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Serves: 4
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Cooking Time: Under 30 minutes |
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| Instructions: |
| 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. |
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Nutrition Facts
Serving Size: 1
Servings per Recipe: 4
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| Amount Per Serving |
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Calories 289
Calories from Fat 104
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% Daily Value*
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| | Total Fat 12g | 18% | | | Saturated Fat 1g | 5% | | | Mono Fat 5g | | | | Poly Fat 4g | | | | Sodium 678mg | 28% | | | Total Carbs 39g | 13% | | | Dietary Fiber 7g | 29% | | | Protein 10g | | | | Iron | 27% | | | Calcium | 3% | | | Vitamin C | 6% | | | Vitamin E | 10% | | | Vitamin A | 1% | | | Vitamin B-12 | 2% | | | Vitamin B-6 | 5% | | | Pantothenic acid | 2% | | | Niacin | 20% | | | Riboflavin | 6% | | | Thiamin | 7% | | | Folate | 9% | | | Selenium | 1% | | | Manganese | 25% | | | Copper | 10% | | | Zinc | 4% | | | Potassium | 10% | | | Phosphorus | 9% | | | Magnesium | 10% |
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* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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