Directions:
- Steam or boil the carrots and broccoli until soft. Set aside.
- In a large bowl, combine the water and bulgur. Set aside for 30 minutes to allow the bulgur to soften. Transfer to a strainer and drain well, pressing out any excess water with the back of a spoon. Return the bulgur to the bowl.
- Preheat the oven to 350. Coat a 9x5 loaf pan with non-stick spray.
- Stir the bread, broccoli, carrots, oatmeal, salsa, egg and sunflower seeds into the bulgur. Mix with your fingers until well blended. Spoon the mixture into the prepared pan. Bake for 1 hour. Let stand 10 minutes before slicing.
- Serve with salsa.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 234.59 Kcal (982 kJ) | ||
| Calories from fat | 34.12 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.79g | 6% | |
|---|---|---|---|
| Cholesterol | 54.56mg | 18% | |
| Sodium | 436.87mg | 18% | |
| Potassium | 295.83mg | 6% | |
| Total Carbs | 38.11g | 13% | |
| Sugars | 6.43g | 26% | |
| Dietary Fiber | 6.42g | 26% | |
| Protein | 11.27g | 23% | |
| Vitamin C | 15.2mg | 25% | |
| Vitamin A | 0.2mg | 7% | |
| Iron | 2.3mg | 13% | |
| Calcium | 81.7mg | 8% | |
| Amount Per 100 g | |||
| Calories | 101.58 Kcal (425 kJ) | ||
| Calories from fat | 14.77 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.64g | 6% | |
|---|---|---|---|
| Cholesterol | 23.62mg | 18% | |
| Sodium | 189.16mg | 18% | |
| Potassium | 128.09mg | 6% | |
| Total Carbs | 16.5g | 13% | |
| Sugars | 2.78g | 26% | |
| Dietary Fiber | 2.78g | 26% | |
| Protein | 4.88g | 23% | |
| Vitamin C | 6.6mg | 25% | |
| Vitamin A | 0.1mg | 7% | |
| Iron | 1mg | 13% | |
| Calcium | 35.4mg | 8% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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