Wednesday, October 14, 2009

Pretty Little Bulgar Wheat Patties

This is a super healthy recipe with a hint of moroccan/middle eastern flavor. Perfect as a crowd-pleasing appetizer or healthy after school snack for your kids! :) Try it and I guarantee you will change your mind about bulgar wheat!

Ingredients (makes about 6 patties):
1. 1 cup cooked bulgar wheat
2. 1 whole egg + 1 egg yolk
3. Zest from 1 lime
4. 1 handful of cilantro, finely chopped
5. 1½ teaspoon ground coriander
6. Pinch of salt, pepper and chilli powder
7. 1 tablespoon of ground almonds (optional)

1. Put all ingredients into a mixing bowl and mix well using a large spoon or your hand.
2. Shape mixture into medium round patties (about 3 inches in diameter).
3. Line a baking sheet with parchment paper. Place patties on parchment paper and bake in a 350F preheated oven for about 6 to 8 minutes. After about 3 to 4 minutes, flip the patties to the other side and continue to bake.
4. If you do not have an oven, you can also make these patties using a saucepan. Heat a saucepan over medium/high heat. Pan fry each side of the patties for about 5 minutes each.

If you cannot find bulgar wheat in your neighbourhood grocery store, you can switch it up with equal amounts of couscous.

Nutritional value of this recipe
This recipe makes about 6 patties and serves about 2 to 3 persons depending on whether there are other appetizers. The calories count per patty is about 130 and is an excellent source of protein (6g).

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