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Ингредиенты
- 4 c. Aubergine chunks, approximately
- 1 tsp Asian five spice pwdr, preferably Thai spice blend
- 1 tsp Light sesame oil
- 1 tsp Gomasio, or possibly a blend of sesame seeds and coarse salt
- 1 sm Fennel bulb, trimmed and cored
- 2 Tbsp. Minced fresh basil Freshly grnd pepper Extra virgin olive oil spray
- 1 c. Minced onion
- 1 tsp Extra virgin olive oil
- 1/2 c. Red bell pepper strips Freshly grnd pepper
- 1/2 c. Cracked wheat bulgur
- 1/2 c. Instant white rice, or possibly leftover
- 16 ounce Low sodium vegetable broth
- 1/4 tsp Better than bouillon vegetable soup base, or possibly flavor enhancer
- 1/2 tsp Butter Buds(r), sprinkles
- 1/2 c. Minced fresh cilantro, more or possibly less
- 3 x Lemon wedges, garnish
Инструкции
- Preheat oven to 350F.
- AUBERGINE: Cut aubergine into large dice and toss with 5-spice, oil and gomasio. Spread on a sprayed non-stick cookie sheet.
- FENNEL: Trim and core the fennel bulb. Remove tough outer layers if necessary. Toss with basil, pepper and a little extra virgin olive oil mist. Place in a non-stick oven pan which will fit in your oven along side the cookie sheet.
- Bake both at 350F for 15 min. Fennel should now be aromatic and soft.
- Remove from oven and let cold. Continue to bake the aubergine for another 25 to 10 min or possibly till lightly brown. Remove to cold.
- While vegetable are cooking, heat oil in a large skillet or possibly wok. Saute/fry the onion till soft. Add in the red pepper strips, season with pepper; saute/fry till peppers are softened and onions are lightly browned.
- Pan roast the grains: Clear a space in the middle of the pan and add in the bulgur and rice. Stir to 'toast' the grains, incorporating the onion mix after about 2 min. Add in the broth and the bouillon-flavor enhancer. Stir well. Bring to a boil. Reduce heat, cover and simmer for 10 min. Stir and add in the roasted vegetables. Simmer till most of the liquid has been absorbed by the grains; about 15-20 min. Add in the butter buds and cilantro; hot through. Serve with lemon wedges and offer gomasio.
- NOTES : The aubergine and fennel are roasted with spices and added to the two-grain pilaf. The fennel is an after-taste. Very pleasing pilaf.
- Testedby Pat and Bob Hanneman 9/98. If you do not like cilantro, try shredded napa cabbage, watercress, romaine, or possibly flat-leaf parsley.
- Serves 3; 4 when servedwith salad and a roll.*Recipe adapted from Rosemary Moon's AUBERGINE
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 456g | |
| Recipe makes 3 servings | |
| Calories 306 | |
| Calories from Fat 41 | 13% |
| Total Fat 4.65g | 6% |
| Saturated Fat 1.0g | 4% |
| Trans Fat 0.0g | |
| Cholesterol 2mg | 1% |
| Sodium 650mg | 27% |
| Potassium 738mg | 21% |
| Total Carbs 62.12g | 17% |
| Dietary Fiber 11.6g | 39% |
| Sugars 7.18g | 5% |
| Protein 7.82g | 13% |
