Healthy Recipes
Authored By:  Flax Council of Canada
A tasty & nutritious alternative to potatoes or plain rice.
Diet Type: Dairy Free
Ingredients:
  • 2 tablespoons canola oil
  • 1 cup bulgar wheat
  • 1/4 cup flax seed
  • 1/3 cup minced onion
  • 1 small tomato, diced
  • 2 cups chicken broth
  • 1/2 teaspoon salt
  • 1/4 teaspoon crushed rosemary
    •
    Serves: 4
    Cooking Time: Under 30 minutes
    Instructions:
    In medium saucepan, over medium heat, heat canola oil. Add bulgar, flax seed and onion. Stir until bulgar is golden brown and flax is turning dark, about 3 minutes. Stir in tomato, chicken broth, salt and rosemary. Cover, heat to boiling, reduce heat, and simmer 15 minutes. Turn off heat, remove lid, and lift pilaf with fork. Let rest 10 minutes before serving.

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    Nutrition Facts

    Serving Size: 1
    Servings per Recipe: 4
    Amount Per Serving 
    Calories 289
    Calories from Fat 104
     % Daily Value*
    Total Fat 12g18%
      Saturated Fat 1g5%
      Mono Fat 5g 
      Poly Fat 4g 
    Sodium 678mg28%
    Total Carbs 39g13%
      Dietary Fiber 7g29%
    Protein 10g 
    Iron27%
    Calcium3%
    Vitamin C6%
    Vitamin E10%
    Vitamin A1%
    Vitamin B-122%
    Vitamin B-65%
    Pantothenic acid2%
    Niacin20%
    Riboflavin6%
    Thiamin7%
    Folate9%
    Selenium1%
    Manganese25%
    Copper10%
    Zinc4%
    Potassium10%
    Phosphorus9%
    Magnesium10%
    * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.