Bengali Breakfast Grains Recipe

1 tablespoon olive oil
1 cup coarse grind bulgur
1½ teaspoons fennel seeds
2¼ to 2½ cups, fat-free milk, divided
1 teaspoon vanilla extract
¼ teaspoon salt
½ teaspoon ground cardamom
½ teaspoon ground cinnamon
Pinch nutmeg
1 cup fresh or ½ cup dried blueberries

1. Heat oil in a 2-quart saucepan over medium heat. Add bulgur and fennel seeds and cook, stirring frequently, until bulgur is toasted, about 5 minutes. Remove from heat. Stir in 2 cups milk, vanilla, salt and spices. Return to heat and bring just to a boil. Reduce heat to lowest simmer, cover, and simmer until most, but not all, of the liquid has been absorbed, 12 to 14 minutes. (Note: For softer bulgur, add another ¼ cup milk and continue to cook 5 to 8 minutes.)
2. Spoon into serving dishes. Pour about 1 tablespoon milk over each serving. Garnish with blueberries. Serves 6.
Note: If desired, use vanilla-flavored soymilk instead of regular fat-free milk and omit the vanilla extract.

Recipe by Cherly Forberg, Relish the Healthy Table, “The Biggest Loser’s Plan to Win,” Jan. 2008. Forberg is the author of Positively Ageless: A 28-Day Plan for a Younger, Slimmer, Sexier You (Rodale, April 2008) and Stop the Clock! Cooking (Avery, 2003). Recipe adapted from Stop the Clock! Cooking. Visit her website at cherylforberg.com

Per (½-cup) serving: 150 calories, 3g fat, 6g prot., 26g carbs., 5g fiber, 150mg sodium.