1 cup uncooked Bulgur wheat or cracked wheat
½ cup Lentils sorted and rinsed
1 teaspoon ground Cumin
¼ teaspoon salt
3 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)
1. In a 3-4 quart slow cooker, mix all ingredients except tomatoes, olives and cheese.
2. Cover cook on low heat setting 3-4 hours or until Lentils are tender.
3. Stir 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 Betty Crocker Library, published by Wiley Publishing, 2007