fine or medium for desserts.
PREPARATION: 10 MINUTES, PLUS 20 MINUTES SOAKING AND 2 HOURS, CHILLING, COOKING: 10 MINUTES
1/3 cup (60 g) fine or medium bulgur, rinsed
1/4 teaspoon (1 ml) ground cardamom
1 1/4 cups (300 ml) low-fat milk
2/3 cup (85 g) raisins
1/4 teaspoon (1 ml) ground cinnamon
1 tablespoon (15 ml) honey
1 large egg
1/2 teaspoon (2 ml) vanilla extract
1 tablespoon (15 ml) grated lemon zest
4 tablespoons (60 ml) chopped pistachios or toasted slivered almonds
1 Combine the bulgur, cardamom and 1 cup (250 ml) water in a saucepan over medium–high heat. Bring to a simmer, remove the pan from the heat, cover and set aside for about 20 minutes, or until the bulgur is tender. Drain in a sieve and press out the excess water, and return the bulgur to the pan.
2 Add the milk, raisins, cinnamon and honey and simmer over medium–high heat, stirring often. Reduce the heat to medium–low and cook, stirring, for 2 minutes.
3 Whisk the egg in a bowl. Gradually stir the bulgur mixture into the egg. Return the egg and bulgur mixture to the pan and cook over medium–low heat, stirring constantly, for 1–2 minutes, or until slightly thickened. Do not allow the mixture to boil. (You can use an instant-read thermometer to gauge readiness; pudding should reach a temperature of 158°F (70°C.)
4 Transfer the mixture to a clean bowl and stir in the vanilla and half of the lemon zest. Let cool slightly, cover and refrigerate for 2 hours, or until chilled.
5 Divide the bulgur pudding among four bowls and sprinkle each with 1 tablespoon (15 ml) pistachios. Top with the remaining lemon zest.
Each serving provides
171 calories, 7 g protein, 5 g fat (1 g saturated fat), 25 g carbohydrate (19 g sugars), 3 g fiber, 52 mg sodium
Bulgur is often referred to as cracked wheat but it is actually a more refined version. The whole grains are cooked until they crack; they are then dried and ground. Bulgur retains the nutrients of the whole wheat grain without the long cooking times that are usually needed with whole-grain foods.