Mediterranean Bulgur and Lentils

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Joined Mar 11, 2007
1 cup uncooked Bulgur wheat or cracked wheat
½ cup Lentils sorted and rinsed
1 teaspoon ground Cumin
¼ teaspoon salt
&nbsp3 cloves Garlic, finely chopped
1 can (15.25oz) whole kernel Corn, drained
2 cans (14 oz each) Vegetable or Chicken broth
2 medium tomatoes, chopped (about 1.5 cups)
½ cup chopped Kalamata Olives
1 cup reduced fat Feta Cheese (4 oz)

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1.&nbspIn a 3-4 quart slow cooker, mix all ingredients except tomatoes, olives and cheese.


2.&nbspCover cook on low heat setting 3-4 hours or until Lentils are tender.


3.&nbspStir in tomatoes and olives. Increase heat setting to high. Cover cook 15 minutes longer. Top with cheese.


Prep time-15 minutes. Start to finish 3 hours 30 minutes. 8 main dish servings Whole grain serving ½


1 serving: 210 calories (calories from fat 35) Total fat 4 grams ( Saturated fat 1.5 g. Trans fat 0g.) Cholesterol 0mg., Sodium 880 mg, Total Carbohydrate 33g (dietary fiber 7g. Sugars 4g.) Protein 10g. % Daily Value Vitamin A 20%, Vitamin C 8%, Calcium 8%, Iron 15%. Exchanges: 2 Starch, ½ very lean meat, ½ fat. Carbohydrate Choices: 2


Courtesy Whole Grains: Easy Everyday Recipes, The&nbsp Betty Crocker Library, published by Wiley Publishing, 2007
 
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