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1
In a medium saucepan, bring the juice to a boil over high heat.
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2
Add the bulgur, stirring several times.
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3
Remove from the stovetop.
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4
Set aside.
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5
Lightly spray a Dutch oven with cooking spray.
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6
Heat the oil over medium-high heat, swirling to coat the bottom.
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7
Cook the onion and garlic for about 3 minutes, or until the onion is soft and the garlic is aromatic, stirring occasionally.
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8
Stir in the remaining ingredients.
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9
Increase the heat to high and bring to a boil.
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10
Stir in the bulgur mixture.
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11
Return to a boil.
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12
Reduce the heat and simmer for 10 to 20 minutes (the longer simmering time lets the flavors blend more).
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13
Bulgur is made of wheat berries that have been cooked and drained.
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14
It makes a good substitute for ground beef in many recipes.
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15
Bulgur soaks up liquid, so add more water for a soupier chili or when reheating leftovers.
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16
(Per Serving)
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17
Calories: 367
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18
Total Fat: 8.0g
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19
Saturated: 1.0g
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20
Trans: 0.0g
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21
Polyunsaturated: 1.0g
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22
Monounsaturated: 5.0g
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23
Cholesterol: 0mg
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24
Sodium: 229mg
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25
Carbohydrates: 59g
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26
Fiber: 19g
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27
Sugars: 7g
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28
Protein: 16g
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29
Dietary Exchanges
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30
3 1/2 Starch
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31
2 Vegetable
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32
1 Lean Meat
