Распечатать
E-mail
Add a photoПорций: 3
Ингредиенты
- 4 c. eggplant 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 sprinkles
- 1/2 c. minced fresh cilantro more or possibly less
- 3 x lemon wedges garnish
Инструкции
- Preheat oven to 350F.
- EGGPLANT: Cut eggplant 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 eggplant 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 : This was a good pilaf. It seemed like too much for two people for lunch.
- The eggplant and fennel are roasted with spices and added to the two-grain pilaf. The fennel is an after-taste. Very pleasing pilaf.
- cilantro, try shredded napa cabbage, watercress, romaine, or possibly flat-leaf parsley.
- Serves 3; 4 when served with salad and a roll.
Languages
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% |
