2019-05-01_Diabetes_Self-Management

Bulgur with Asparagus and Spring Herbs

MAKES 4 SERVINGS

SERVING SIZE: 1 CUP

Nutrients per Serving: Calories 148, Total Fat 4g, Saturated Fat 1g, Protein 6g,

Carbohydrates 25g, Cholesterol 0mg, Fiber 7g, Sodium 98mg

Dietary Exchange: 2 Vegetable, 1 Bread/Starch, ½ Fat

1 / 3 cup uncooked bulgur

2 cups sliced asparagus

(1-inch pieces)

½ cup frozen peas, thawed

(^1) / 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 / 3 teaspoon salt
1 /^3 teaspoon black pepper

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 run-
   ning 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.

Springtime

Panzanella with

Asparagus

MAKES 4 SERVINGS

Nutrients per Serving: Calories 173,
Total Fat 9g, Saturated Fat 2g, Protein 7g,
Carbohydrates 19g, Cholesterol 2mg,
Fiber 5g, Sodium 180mg

Dietary Exchange: 1 Bread/Starch,
1 Vegetable, 2 Fat

2 tablespoons olive oil, divided

2 cloves garlic, minced
and divided

3 slices whole-wheat bread,
cut into 1-inch cubes

1 pound asparagus, cut into
1-inch pieces

¼ cup chopped carrot

½ cup finely chopped red onion

2 tablespoons white
wine vinegar

1 tablespoon lemon juice

½ teaspoon deli-style mustard

2 tablespoons shredded
Parmesan cheese

1. Preheat oven to 425° F. Spray
   baking sheets with nonstick
   cooking spray.


2. Combine 2 teaspoons of oil
   and 1 clove garlic in large bowl;
   mix well. Add bread cubes; toss to
   coat evenly. Spread in single layer
   on baking sheet.


3. Combine 1 teaspoon oil and re-
   maining 1 clove garlic in same bowl.
   Add asparagus and carrot; toss to
   coat evenly. Spread on separate bak-
   ing sheet.


4. Bake bread cubes and vegetables
   15 minutes, stirring once. Let stand 5
   to 10 minutes to cool slightly.


5. Meanwhile, combine onion,
   vinegar, remaining 1 tablespoon oil,
   lemon juice and mustard in small
   bowl; mix well. Add bread cubes and
   vegetables; gently toss to coat evenly.
   Top with cheese just before serving.

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