Diabetic Dish of the Week – Bulgur with Asparagus and Spring Herbs

March 31, 2020 at 6:02 AM | Posted in diabetes, diabetes friendly, Diabetes Self Management, Diabetic Dish of the Week | Leave a comment
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This week’s Diabetic Dish of the Week is – Bulgur with Asparagus and Spring Herbs. I’ve got one fantastic side dish for this week’s recipe, Bulgur with Asparagus and Spring Herbs. Made using Bulgur, Asparagus, Frozen Peas, Italian Parsley, Mint, Lemon Juice, Orange Juice, Extra Virgin Olive Oil, and Salt and Pepper. The recipe is from the Diabetes Self Management website where you can find a huge selection of Diabetic Friendly Recipes, Diabetes News, Diabetes Management Tips, and more! You can also subscribe to the Diabetes Self Management Magazine. Each issue is packed with Diabetes News and Diabetic Friendly Recipes. I’ve left a link to subscribe at the end of the post. Enjoy and Eat Healthy in 2020! https://www.diabetesselfmanagement.com/

Bulgur with Asparagus and Spring Herbs
Bulgur is a whole grain that’s high in fiber and protein. It’s also a good source of iron, magnesium, and B vitamins…

2/3 cup uncooked bulgur
2 cups sliced asparagus (1-inch pieces)
1/2 cup frozen peas, thawed
2/3 cup chopped fresh Italian parsley
2 teaspoons finely chopped fresh mint
3 tablespoons lemon juice
1 tablespoon orange juice
1 tablespoon extra virgin olive oil
1/8 teaspoon salt
1/8 teaspoon black pepper

Yield: 4 servings
Serving size: 1 cup

1 – Prepare bulgur according to package directions, omitting any salt or fat. Drain well.

2 – Steam asparagus in steamer basket over boiling water 3 to 4 minutes or until bright green and crisp-tender. Cool under cold running water, drain well, and blot with paper towels.

3 – Combine bulgur, asparagus, peas, parsley, and mint in large bowl. Whisk lemon juice, orange juice, oil, salt, and pepper in small bowl. Pour over bulgur mixture; toss gently.

Note: Bulgur is a whole grain that’s high in fiber and protein. It’s also a good source of iron, magnesium, and B vitamins.

Nutrition Information:
Calories: 148 calories, Carbohydrates: 25 g, Protein: 6 g, Fat: 4 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 98 mg, Fiber: 7 g

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“Meatless Monday” Recipe – Bulgur with Cabbage & Green Beans

September 15, 2014 at 5:40 AM | Posted in CooksRecipes, Meatless Monday | Leave a comment
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This Meatless Monday Recipe comes from the CooksRecipes, (http://www.cooksrecipes.com/index.html), website. I love this site, it’s packed full of recipes of all types.



Bulgur with Cabbage & Green BeansCooksrecipes 2

No recipe image available.Make an easy salad to accompany this dish by combining a 15 ounce can of Great White beans (drained and rinsed) with 3 or 4 diced vine-ripened tomatoes. Add fresh herbs of your choice, and dress in a natural, low-fat vinaigrette. Serve some fresh warm pita bread if you’d like.

Bulgur with Cabbage & Green Beans
Recipe Ingredients:


1 cup raw bulgur
2 tablespoons light olive oil
1 large red or yellow onion, quartered and thinly sliced
8 to 10 ounces fresh slender green beans, trimmed and cut in half (see note)
4 cups thinly shredded cabbage
2 tablespoons minced fresh dill
Salt and freshly ground pepper to taste



Cooking Directions:


Combine the bulgur in a saucepan with 2 cups water. Bring to a simmer, then cover and simmer until the water is absorbed, about 15 minutes.
Heat the oil in a large skillet or stir-fry pan. Add the onion and sauté over medium-low heat until translucent. Layer the cabbage and green beans over the onions, cover, and cook for 5 minutes. Then uncover, turn the heat up to medium-high, and sauté, stirring frequently until all the vegetables are lightly and evenly browned.
Transfer the cooked bulgur to the skillet and stir it in. Sauté for another 3 to 4 minutes, stirring often. Season with salt and pepper, and serve.
Makes 6 servings.



Note: If good fresh green beans are unavailable, use organic frozen green beans.


Wild Idea Buffalo Recipe of the Week – Jerk Tri-Tip with Orange Glaze and…

November 27, 2013 at 10:13 AM | Posted in Wild Idea Buffalo | Leave a comment
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Jerk Tri-Tip with Orange Glaze, that will work! It’s the Wild Idea Buffalo Recipe of the Week, Jerk Tri-Tip with Orange Glaze and Bulgar Wheat Salad. Another delicious sounding recipe from Jill O’Brien of Wild Idea Buffalo, the link to the recipe and site is at the bottom of the post.



Wild Idea Buffalo  Jerk Marinated Tri-Tip Roast with Bulgar Salad

Jerk Tri-Tip with Orange Glaze and Bulgar Wheat Salad
By: Jill O’Brien



We started with a beautiful Buffalo Tri-Tip Roast and placed it in our fantastic jerk marinade. The meat is butter knife tender and packed with flavor. The bulgar wheat salads natural nuttiness compliments the jerk flavors nicely and required no additional seasonings. Season to taste, as you like.



1 – 1 lb. Marinated Buffalo Tri-Tip Roast
*optional jerk seasoning
reserve marinade
¼ – cup orange marmalade
½ – cup bulgar wheat
½ – cup water
1 – tablespoon olive oil
½ – of two colored bell peppers, finely diced
2 – green onions, finely slivered
2 – tablespoons cilantro, finely diced



Place bulgar wheat and water in bowl, cover and let rest for 1 hour.
Preheat oven to 450*. Remove roast from marinade, shaking off excess. Rub with a teaspoon of Jerk seasoning if desired. (This will cause the roast to blacken a bit more.)
Place heavy cast iron skillet over high heat to heat through. Place roast in hot pan and sear all sides of roast. About 4 minutes. Place hot pan with roast in preheated oven and roast for 8 minutes for medium rare.
Remove roast from oven and pan and place on cutting board. Cover and allow to rest for 5 minutes.
While roast is in oven, sauté vegetables in olive oil over medium high heat for 3 minutes. Add softened bulgar wheat and mix together. Set aside, until ready to serve. Can be made ahead and flash reheated or served at room temperature.
Place reserved marinade in saucepan and bring to a full boil, and allow to reduce for a couple of minutes. Whisk in orange marmalade until well incorporated. Reduce heat to low until ready to serve.
Slice roast on the bias into desired thickness.
To serve, arrange sliced meat on bulgar wheat salad and drizzle with *Orange Glaze.
*If you are uncomfortable using reserved marinade as a sauce base for the Orange Glaze, try this instead:Melt 1 Tb. butter in saucepan with 1 teaspoon jerk seasoning, add ½ cup pineapple juice and reduce as above, and continue with marmalade. Jerk seasoning available at most groceries.





Wild Idea

1 lb. Jerk Marinated Tri-Tip Roast
Jerk Marinated Tri-Tip Roast (*serves 2 to 4 or use for hors d’oeuvres)

This chef coveted cut is trimmed up into a petite 1 lb. roast and put in our special homemade jerk marinade. User friendly with chef prepared results!


Hungry Girl 100% Whole Wheat w/Flax Foldit Flatbread

October 30, 2011 at 1:15 PM | Posted in diabetes, diabetes friendly, Food, Jennie-O Turkey Products, Kraft Cheese | Leave a comment
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I am hopelessly addicted to pasta, bread, and rice. So I’m always looking for new and healthier products.
I found a new product, well new to me, called Hungry Girl Foldit Flatbread. There are different types and I tried the 100% Whole Wheat w/Flax Foldit Flatbread. You can put anything you want inside and then fold one end over, kind of like a taco shell but bread.  I made mine for lunch and put some Jennie – O Turkey Tenders I had left over from the other night and a half piece of Kraft 2% Deli Style Sliced Sharp Cheddar. I then warmed it up in my Panini Maker. Tasted fantastic and browned up beautifully! Another new product to keep on hand. One serving is one piece – 100 calories, 0 fat, 290 mg sodium, 19 g carbs, 3 g fiber, and 6 g protein.

Hungry Girl 100% Whole Wheat with Flax

90 Calories
Excellent Source of ALA Omega 3

Excellent Source of Fiber
43% Less Net Carbs than sliced bread

Nutrition Facts
Serving Size 1 flatbread (43g)

Amount Per Serving
Calories from Fat 25
Calories 90

% Daily Values*
Total Fat 2.5g     4%
Saturated Fat 0g     0%
Trans Fat 0g
Cholesterol 0mg     0%
Sodium 360mg     15%
Total Carbohydrate 15g     5%
Dietary Fiber 7g     28%
Sugars –
Protein 7g

Vitamin A –         Vitamin C –
Calcium –         Iron –
*    Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Kibbeh – Lebanon

July 28, 2011 at 12:32 PM | Posted in baking, Food | Leave a comment
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Fried Kibbeh with Mint

Kibbeh or kibbe (also kubbeh) is an Arab dish made of bulgur or rice and chopped meat. The best-known variety is a torpedo-shaped fried croquette stuffed with minced beef or lamb. Other types of kibbeh may be shaped into balls or patties, and baked or cooked in broth.

Kibbeh is a popular dish in Levantine cuisine. It is widespread in Syria, Lebanon, Jordan, Iraq, Egypt (where it is called koubeiba), Israel, the Palestinian Territories, the Arabian Peninsula, and several Latin American nations which received part of the Syrian and Lebanese diaspora during the early 20th century, such as Brazil, Colombia, Cuba, Haiti, Honduras or Mexico.

Kibbeh is probably best known as a 7-to-15-cm oblong bulgur shell, stuffed with a filling of spiced, minced lamb and fried until brown. British soldiers in the Middle East during the Second World War used to call these kibbeh “Syrian torpedoes”.

In Levantine cuisine, a variety of dishes made with bulgur and minced lamb are called kibbeh. The northern Syrian city of Aleppo (Halab) is famous for having more than 17 different types. These include kibbeh prepared with sumac, yogurt, quince, lemon juice, pomegranate sauce, cherry sauce, and other varieties, such as the “disk kibbeh, the plate kibbeh and the raw kibbeh (the latter has become somewhat notorious because of its perceived implication in toxoplasmosis transmission.

Kubbat Halab is an Iraqi version of kibbeh made with a rice crust and named after Aleppo. Kubbat Mosul, also Iraqi, is flat and round like a disc. Kubbat Shorba is an Iraqi-Kurdish version made as a stew, usually with tomato sauce and spices. Steak tartare is popular in Lebanon. It is often accompanied by arak and various salads. Kibbeh is sometimes served with a sesame seed tahina dip.

Fried, torpedo-shaped kibbehs have become popular in Haiti, Dominican Republic[9] and South America – where they are known as quipe or quibbe – after they were introduced by Lebanese and Palestinian immigrants.
Kubbeh matfuniya

Kibbeh nayyeh (also kibbee, kubba, kebbeh, kebbi)  is frequently served as part of a meze in Lebanon, garnished with mint leaves and olive oil, and served raw with green peppers, scallions and pita.

Kibbeh can also be a mixture of chopped meat (lamb or beef), burghul, onion, mint and spices pressed into a flat baking pan. Then it is scored with a knife into diamond shapes about one or two inches in length, topped with pine nuts or almond slivers and butter, then baked in the oven until done.

Kubbeh matfuniya and kubbeh hamusta are staples of Iraqi-Jewish cooking in Israel.Kubbeh soup, served in many oriental grill restaurants in Israel, is described as a rich broth with meat-stuffed dumplings and vegetables.

Kibbeh can also be eaten raw; raw kibbeh nayyeh is mostly made of lamb meat


* 1/2 cup bulgur
* 1/2 lb lamb
* 1 cup finely chopped red onion
* 1/2 tsp ground allspice (pimento)
* 1/2 tsp ground oregano
* 1/2 tsp ground black pepper
* salt for taste
* 1 tbsp olive oil
* vegetable oil for shallow frying
* Filling
o 1 tbsp olive oil
o 1/2 cup ground lamb
o 1/4 cup chopped onions
o 1/2 tbsp pine nuts
o 1/2 tbsp silvered almonds
o 1/4 tsp allspice
o 1/4 tsp oregano
o 1/2 tbsp finely chopped mint leaves
o 1/2 tbsp pepper
o salt for taste


Place bulgur in a bowl and pour cold water to cover. Keep for about 15 minutes. Drain and rinse under cold water, and squeeze well to remove the moisture.

Make the Filling: – Heat oil in a small frying pan, add the onions and cook till soft, add the pine nuts and almonds and cook till they start to brown. Add the spice powders, salt and ground lamb and cook till the meat is cooked through. Remove from the stove and stir in the mint leaves and keep aside.

Add the bulgur, ground lamb, chopped onions, olive oil and the spices to a large bowl and mix well to combine. Add a little water if necessary.

Shape the mixture into equal sized balls, this will make about 8 balls. Insert your thumb to make a hollow space in the ball, place the filling in the hollow and flatten out the balls and shape into ovals so that the filling is completely covered.

Heat vegetable oil in a frying pan and shallow fry the Kibbeh balls till all the sides are browned and the meat is cooked through.

Recipe adapted from Australian Women’s Weekly Lebanese Cooking.

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