Southwest Turkey Bulgur Dinner Recipe
In the past few years, I’ve been trying to incorporate more whole grains in our dinners. Bulgur is one of my favorite grains to work with because of its quick cooking time. Besides being high in fiber and rich in minerals, it has a mild, nutty flavor that my kids enjoy. —Maria Vasseur, Valencia, California
TOTAL TIME: Prep: 15 min. Cook: 30 min. YIELD:4 servings
- 8 ounces lean ground turkey
- 1 small onion, chopped
- 1 garlic clove, minced
- 1 can (16 ounces) kidney beans, rinsed and drained
- 1 can (14-1/2 ounces) diced tomatoes with mild green chilies
- 1-1/2 cups water
- 1/2 cup frozen corn
- 1 tablespoon chili powder
- 1 teaspoon ground cumin
- 1/4 teaspoon pepper
- 1/8 teaspoon salt
- 1 cup bulgur
- 1/2 cup fat-free plain Greek yogurt
- 1 tablespoon finely chopped green onion
- 1 tablespoon minced fresh cilantro
- 1. In a large nonstick skillet coated with cooking spray, cook turkey and onion over medium heat until meat is no longer pink. Add garlic; cook 1 minute longer.
- 2. Stir in the beans, tomatoes, water, corn, chili powder, cumin, pepper and salt. Bring to a boil. Stir in bulgur. Reduce heat; cover and simmer for 13-18 minutes or until bulgur is tender.
- 3. Remove from the heat; let stand 5 minutes. Fluff with a fork. Meanwhile, in a small bowl, combine the yogurt, green onion and cilantro. Serve with turkey mixture. Yield: 4 servings.
1-1/4 cups with 2 tablespoons topping equals 387 calories, 6 g fat (1 g saturated fat), 45 mg cholesterol, 628 mg sodium, 59 g carbohydrate, 14 g fiber, 27 g protein.
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