This Week's Recipe

 Bulgur Wheat Pilaf

Serves 1. Multiply ingredients for more servings.

150g bulgur wheat
1 onion, finely chopped
1 tablespoon sultanas
50g pine-nuts, chopped
300ml water

Rinse the bulgur wheat in a sieve under the hot tap for one minute.

Spray a large non-stick pan with olive oil, fry the onions til brown, add the bulgur wheat and stir for 1 minute. Add the sultanas, pour in the water, bring to boil, then simmer for 30 mins until the wheat is cooked. Finally stir in the pine-nuts and serve. Goes well with a lettuce and tomato salad with garlic/red wine vinegar dressing.

Nutrition notes-

Bulgur wheat is a good source of vitamins B1 (enables body to release the energy from carbohydrates), also a source of iron which is good for the blood. Good alternative to brown rice if you want a change of texture. Because bulgur wheat is par-boiled (already semi-cooked) it is quicker to cook than brown rice.

If you want to recommend a recipe, or have any recipe requests, click here to contact me. Fitness4London plans to build up a database of healthy recipes so you never run out of ideas for what to eat.

Check this page for a new recipe every week. You can print it out too. Enjoy!

For weight loss tips, see my weight loss blog.