Chicken and Bulgur Loaf - 20g Carbs, 3g Fiber From: America's Everyday Diabetes Cookbook by Katherine E. Younker

Servings: 6

3/4 cup chicken stock or vegetable stock

1/2 cup bulgur

1 cup chopped red bell peppers

1 cup chopped onions

12 oz ground chicken

1 large egg

1 large egg white

1/4 cup ketchup

1/4 cup dry seasoned bread crumbs

1 1/2 tsp minced garlic

1/2 tsp dried basil

1/8 tsp salt

1/8 tsp freshly ground black pepper

1/4 cup barbecue sauce

Preheat oven to 375 degrees F. Spray a

8x4-inch loaf pan with vegetable spray.

In a saucepan over medium-high heat, bring stock

to a boil. Add bulgur; remove from heat. Let stand,

covered, for 20 minutes or until liquid is absorbed

and grain is tender. Set aside to cool.

In a nonstick frying pan sprayed with vegetable spray,

cook red peppers and onions over medium-high heat for

10 minutes or until golden and tender; set aside to cool.

In a bowl combine bulgur, ground chicken, egg, egg white,

ketchup, bread crumbs, garlic, basil, salt and pepper.

On a piece of waxed paper, pat mixture into an 8-inch

square. Spread cooled red peppers and onions over surface.

Using waxed paper as an aid, roll up mixture from bottom.

Lifting waxed paper, gently drop loaf seam-side down into

prepared loaf pan. Spread barbecue sauce over top. Bake in

preheated oven, uncovered, for 30 minutes.

Servings: 6

Nutrition per Serving:

218 Calories, 9g Fat, 37mg Cholesterol, 262mg Sodium, 

15g Protein, 20g Carbs, 3g Fiber

Diabetic Exchanges: 1/2 Starch, 2 Vegetables, 1 Lean Meat, 1 Fat

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