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Bulgur Barbecue Recipe

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From Sherwood, Oregon, Jackie Bankenship shares her secret to stretching ground beef into saucy and satisfying sloppy joes. She adds bulgur to her tangy barbecue sandwiches for a healthy measure of fiber.
TOTAL TIME: Prep: 25 min. Bake: 50 min.
MAKES:12 servings
TOTAL TIME: Prep: 25 min. Bake: 50 min.
MAKES: 12 servings

Ingredients

  • 2-3/4 cups water, divided
  • 2/3 cup bulgur
  • 1-1/2 pounds lean ground beef (90% lean)
  • 1-1/2 cups chopped celery
  • 1 large onion, chopped
  • 1 can (8 ounces) tomato sauce
  • 1/2 cup packed brown sugar
  • 1/2 cup ketchup
  • 1 tablespoon white vinegar
  • 1/2 teaspoon prepared mustard
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 12 hamburger buns, split

Nutritional Facts

One sandwich equals 289 calories, 7 g fat (2 g saturated fat), 21 mg cholesterol, 521 mg sodium, 41 g carbohydrate, 5 g fiber, 17 g protein. Diabetic Exchanges: 2-1/2 starch, 2 lean meat.

Directions

  1. In a saucepan, bring 2 cups water to a boil. Stir in bulgur. Reduce heat; cover and simmer for 15 minutes. Remove from the heat. Drain and squeeze dry; set aside.
  2. In a large nonstick skillet, cook the beef, celery and onion over medium heat until meat is no longer pink; drain. Add the tomato sauce, brown sugar, ketchup, vinegar, mustard, salt, pepper and remaining water. Stir in reserved bulgur.
  3. Transfer to a 2-qt. baking dish. Cover and bake at 350° for 50-60 minutes or until heated through. Serve on buns. Yield: 12 servings.
Originally published as Bulgur Barbecue in Light & Tasty December/January 2003, p61

Nutritional Facts

One sandwich equals 289 calories, 7 g fat (2 g saturated fat), 21 mg cholesterol, 521 mg sodium, 41 g carbohydrate, 5 g fiber, 17 g protein. Diabetic Exchanges: 2-1/2 starch, 2 lean meat.

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