Bulgur and Ground Beef Casserole

This is an easy recipe that serves six.  I got it from the American Heart Associations Low Fat Low Cholesterol Cookbook. 

Bulgur, or cracked what, is available in most supermarkets and health food stores.  It has a nutty flavor and it's an excellent substitute for rice.

1 cup bulgur (5 to 6 ounces)

1 1/2 cups cold water

1 pound lean ground beef (90 percent lean)

2 medium onions, chopped

1/2 cup finely chopped fresh cilantro or parsley

1 tablespoon chopped fresh dill weed or 1 teaspoon dried

1/4 teaspoon salt

freshley ground pepper to taste

4 medium tomatoes, chopped

1/2 cup canned law sodium vegetable juice

2 tablespoons fresh lemon juice

2 tomatoes, cut into wedges (optional)

1 lemon, thinly sliced (optional)

In a medium bowl, soak bulgur in cold water for 15 to 30 minutes, or until soft.  Set aside.

Meanwhile, heat a heavy nonstick skillet, at least 10 inches in diameter, over medium high heat.  Add beef and saute, stirring occasionally, for 4 to 5 minutes, or until meat is no longer pink.  Pour beef into a strainer or colander.  Rinse under hot water.  Return beef to skillet.

Preheat oven to 350 degrees.

Add onions to skillet and cook until onions are translucent, 3 or 4 minutes.

Drain bulgur and add to meat mixture with cilantro, dill weed, salt, pepper, chopped tomatoes, vegetable juice, lemon juice and onions. Stir gently.

Place mixture in a casserole dish.

Bake uncovered for 15 to 20 minutes, or until heated thoroughly.  Garnish with tomato wedges and lemon spices.