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.