Sunday, July 29, 2012

Mexican Beef and Bulgur Salad


Bulgur is a healthy whole wheat grain that's low in fat and a great source of fiber and protein. The quick-cooking variety cooks in 12-14 minutes and reminds me of the mild flavor and hearty texture of steel cut oats. It's filling and can be easily transformed to take on the nuances of whatever dish it's used in.

Bob's Red Mill Quick Cooking Bulgur
Net 23 grams carbs per serving (1/4 cup dry), a very filling serving

In this easy and quick recipe, I used RO*TEL Original Diced Tomatoes and Green Chilies plus some additional Mexican seasonings to produce a delicious and hearty one-dish meal in under 30 minutes.

RO*TEL, fresh chopped onions and garlic

Mexican Beef and Bulgur Salad
Serves 4
Ready in Under 30 Minutes

Ingredients:
1 cup Bob's Red Mill Quick Cooking Bulgur, prepared according to package directions PLUS add 3/4 teaspoon salt to water before cooking
1 pound lean ground beef
1/2 medium-size onion, chopped
3 to 4 large cloves garlic, minced
2 teaspoons ground cumin
1 teaspoon salt
3/4 teaspoon fresh cracked pepper
1/4 cup fresh chopped cilantro (leave out if you dislike cilantro)
1 small head iceberg lettuce, rough chopped

Optional Garnish:
low fat Mexican four cheese blend
low fat sour cream
salsa

While bulgur is cooking according to package directions, heat a large non-stick skillet to medium high and add ground beef.   Brown ground beef breaking it up as you go for about 8-10 minutes or until almost fully cooked.

Add onions, garlic, cumin, salt and pepper and stir to combine. Continue cooking over medium high heat, stirring occasionally and allowing onions and garlic to soften and become fragrant, about 3 more minutes.

Add entire can of RO*TEL and fresh cilantro to beef mixture, stir to combine. Reduce heat to medium.

By this time your bulgur should be ready (water fully absorbed).

cooked bulgur

Add bulgur to skillet with beef mixture and stir to combine. Taste for seasoning and add additional salt or pepper if needed.


Remove from heat and serve individually over beds of lettuce. Top with cheese, sour cream, and salsa as desired.



NOTES:
  • This mixture is excellent as a leftover and reheated the next day.
  • It's also amazing as a burrito filling. Just place in a warm, low carb tortilla, add desired garnishes, wrap and eat. Fat-free refried beans make an excellent additional filling.


4 comments:

  1. This looks like a perfect lunch or dinner...I love this idea! Delicious and filling! Thank you for sharing and have a lovely week ahead!

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  2. More fiber, more protein! I am excited to try this recipe...More than enough to fulfill all my carbo needs for the day. Thanks for sharing! I love the burrito feeling idea ;)
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  3. This looks so good! Thanks so much for sharing.

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