Bulgur Chili

Bulgur Chili

by Mark Bittman
from How to Cook Everything Vegetarian
(John Wiley & Sons, Inc., 2007)

Makes 6 to 8 servings
In this chili, bulgur takes the place of the usual protein, and beans are not essential,
though they can easily be incorporated (see the variation). The bulgur provides body
and thickening power, and the preparation and cooking are relatively fast. And, like
most stews, this one will actually taste better the next day, which makes it a super
make-ahead dish.
All sorts of vegetables can be incorporated here: corn kernels, zucchini, squash,
carrots, celery, and more. Toss them in at Step 1.
Other grains you can use: cooked wheat, rye, kamut, spelt, hominy, and millet; if
using, adjust the stock or water to just 2 cups.

INGREDIENTS
2 tablespoons extra-virgin olive oil
1 onion, chopped
2 bell peppers, any color, cored, seeded, and chopped
2 tablespoons minced garlic
3 tablespoons tomato paste
2 to 4 cascabel, guajillo, ancho, or other dried hot red peppers, soaked, cleaned, and
chopped
3 cups chopped ripe tomato (about 1 1/2 pounds whole or canned; don’t bother to
drain)
1 quart vegetable stock, chile-soaking liquid, or water
2 tablespoons chile powder
Salt and freshly ground black pepper
1 cup fine- or medium-grind bulgur
Sliced scallion, chopped cilantro leaves, grated Monterey Jack or cheddar cheese,
and sour cream, for garnish
METHOD

1. Put the oil in a large pot over medium-high heat. When hot, add the onion, bell
peppers, and garlic. Cook, stirring occasionally, until the onion is soft, about 5
minutes. Stir in the tomato paste until it’s evenly distributed and begins to color,
another minute or two. Add the chiles, tomato, stock, chile powder, and a good
sprinkling of salt and pepper.

2. Bring to a boil and then turn the heat down so the mixture bubbles gently; cook,
stirring occasionally, until slightly thickened, about 30 minutes. Stir in the bulgur and cook for 10 minutes, then turn off the heat and let sit until the bulgur is tender, about 15 minutes. Garnish as you like and serve hot or store, covered, in the refrigerator for up to 3 days before reheating.

VARIATIONS
Bulgur Chili with Beans: Add 2 to 3 cups cooked or drained canned kidney, pinto,
black, or other beans.
Smoky and Hot Bulgur Chilii: Add 2 to 4 canned chipotle chiles, with their adobo,
minced.

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Greek-Style Stuffed Peppers

2006, Ellie Krieger


1 pound lean ground beef
1 (10-ounce) package frozen chopped spinach, thawed and squeezed dry
1 medium zucchini, coarsely grated (about 2 cups)
1 small onion, minced (about 1 cup)
1/2 cup bulghur
1 egg, lightly beaten
1/2 teaspoon dried oregano
1/2 teaspoon salt
Freshly ground black pepper
3 red bell peppers, halved lengthwise, cores and ribs removed
2 (14 1/2-ounce) cans low-sodium stewed tomatoes, finely chopped
1/3 cup crumbled feta cheese

Preheat the oven to 350 degrees F.
In a large bowl combine the beef, spinach, zucchini, onion, bulghur, egg, oregano, salt and a few grinds of pepper. Mix until thoroughly combined.

Arrange the pepper halves cut side up in a 9 by 13-inch baking dish and fill each pepper half with the meat mixture. Pour the tomatoes over the peppers and sprinkle with the feta cheese. Cover with foil and bake for 30 minutes. Uncover and bake until the meat mixture is completely cooked and the peppers are tender, about 25 minutes longer.


Nutrition Information
Nutritional Analysis Per Serving Calories 210
Carbohydrates 19 g Total Fat 6 g
Saturated Fat 2.5 g Protein 21 g
Fiber 6 g Sodium 400 mg


Prep Time: 15 minutes
Cook Time: 55 minutes
Yield: 6 servings

Episode#: EK0205

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Cassoulet-Style Chicken Thighs

Cassoulet-Style Chicken Thighs

Makes 6 servings

Ingredients

2 15-ounce cans white beans, rinsed
¾ cup fresh whole-wheat breadcrumbs (see Tip)
2 tablespoons extra-virgin olive oil, divided
1 pound boneless, skinless chicken thighs, trimmed of fat and cut into thirds
1 large onion, chopped
6 cloves garlic, roughly chopped
½ teaspoon dried rosemary
½ teaspoon dried thyme
½ teaspoon freshly ground pepper
½ cup dry white wine
½ cup reduced-sodium chicken broth
½ cup water
½ pound low-fat turkey kielbasa, sliced into ½-inch pieces
2 tablespoons finely chopped parsley


Instructions

1. Put 1/2 cup beans in a small bowl and mash with a fork. Add the remaining beans and set aside.
2. Toss breadcrumbs with 1 tablespoon oil in a small bowl. Heat a large skillet over medium-high heat. Add the breadcrumbs and cook, stirring often, until golden and crisp, 2 to 3 minutes. Transfer to a plate and set aside.
3. Heat the remaining 1 tablespoon oil in the skillet over medium heat. Add chicken in a single layer and cook until browned, turning once, 2 to 3 minutes per side. Transfer to a plate.
4. Add onion and garlic to the skillet and cook, stirring occasionally, until the onion is softened, about 5 minutes. Add rosemary, thyme and pepper and cook, stirring, until fragrant, about 30 seconds. Add wine, increase heat to high and cook, stirring with a wooden spoon to scrape up any browned bits, until the wine has reduced by about half, 1 to 2 minutes. Add broth, water, kielbasa, the reserved beans and chicken; bring to a boil. Reduce heat, cover and simmer until the chicken is cooked through, 3 to 5 minutes. Top with the toasted breadcrumbs and parsley.



Cover and refrigerate for up to 3 days.

Tip: To make fresh breadcrumbs: Trim crusts from firm sandwich bread. Tear bread into pieces and process in a food processor into coarse crumbs. One slice of bread makes about 1/3 cup crumbs.



Per serving: 370 calories; 13 g fat (3 g sat, 6 g mono); 68 mg cholesterol; 40 g carbohydrate; 29 g protein; 10 g fiber; 749 mg sodium.
Source: Eating Well

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Brussels Sprouts in Curry Coconut Sauce

Brussels Sprouts in Curry Coconut Sauce

3 Tbsps. vegetable oil
2 cloves finely minced garlic
2 shallots
1 pound Brussels spouts
1 Tbsp. hot curry powder
1 cup coconut milk (used light)
salt & pepper to taste

Cut brussels sprouts in to quarters. Separate cut section from loose leaves. Bring pot of water to boil, add brussels sprouts to water. Blanch in hot water for just about 3-5 seconds. Once cooled, remove brussel sprouts and blot dry with paper towels.
Heat pan , add oil then minced garlic and shallots till brown. Add brussels sprouts, toss in pepper, salt, and curry powder.
Add coconut milk, cook 30 minutes or less . Do not over cook! Remove from heat and enjoy

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Recommitted 1/6/09

Will come back tomorrow and start posting again.

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