Bulgar-Sprouts Pilaf with Almonds

A lovely marriage of flavors and textures. Almonds provide a touch of elegance as well as several B vitamins, calcium,iron, and magnesium. Bean sprouts provide a taste of spring, fantastic nutrients, and fiber. When paired with a grain like bulgur, they greatly enhance the quality of the protein.

1 cup bulgur

1 cup fresh mushroom, sliced

1 tablespoon olive, peanut, or canola oil

3 cups vegetable or chicken broth

2 medium carrots, shredde

1/2 teaspoon vegetable seasoner

1 1/2 cups mung bean or alfalfa sprouts

1/2 large green or red pepper, chopped

1/2 cup chopped almonds

In a large casserole, saute the bulgur and mushrooms in the oil for 5 minutes or until lightly browned. Stir in the broth, carrots, and seasoning. Bring to a boil. Cover and place in a preheated 350 ( fahrenheit degrees) oven for 20 minutes or until the broth is absorbed, stirring ocassionally. Add the sprouts and pepper. Return to the oven for 5 more minutes , then add the almonds.

Each serving provides: 163 cal, 7.2 g pro, 1 g sat fat, 11 g unsat fat, no chol 417 mg sodium.