This delicious bulgur side is good for blood sugar

By using bulgur instead of potatoes, you can cut your starch and maintain your blood sugar. Plus, with this tasty recipe, you can serve something that will surprise and delight.

• 2 oranges, scrubbed
• 10 ml (2 tsp) canola oil
• 30 ml (2 tbsp) minced fresh ginger
• 2 garlic cloves minced
• 250 ml (1 c) bulgur, rinsed
• 10 ml (2 tsp) firmly packed brown sugar
• 1 ml (1/4 tsp) salt, or to taste
• 150 ml (2/3 c) chopped scallions
• 15 ml (1 tbsp) reduced-sodium soy sauce
• 100 ml (1/3 c) slivered almonds, toasted (see Chef's tip)

Serves 4. Preparation time: 15 minutes. Cooking time: 25 minutes.

1. Grate the orange peels to make 15 millilitres (one tablespoon) zest. Juice the oranges and add enough water to measure 350 millilitres (1 1/2 cups).
2. Heat the oil in a large, heavy pot over medium-high heat. Add the ginger and garlic. Cook, stirring, until fragrant, about 30 seconds. Add the bulgur and stir to coat. Add the diluted orange juice, sugar and salt.
3. Bring to a simmer. Reduce heat to low, cover and simmer until the bulgur is tender and most of the liquid has been absorbed, 15 to 20 minutes.
4. Add scallions, soy sauce and the reserved orange zest to the bulgur. Mix gently and fluff with a fork. Sprinkle with almonds. One serving is 175 millilitres (3/4 cup).

Leftovers will keep, covered, in the refrigerator for up to two days. Reheat in the microwave.

Per serving:

• 234 calories
• 7 g protein
• 38 g carbohydrates
• 8 g fibre
• 7 g total fat
• 1 g saturated fat
• 0 mg cholesterol
• 295 mg sodium

• Toast almonds in a small dry skillet over medium-low heat, stirring constantly, until light golden and fragrant, two to three minutes. Transfer to a plate and let cool.
• To make bulgur with carrot juice and sesame seeds, substitute carrot juice for the orange juice and toasted sesame seeds for almonds.

Instead of cooking a side of rice or potatoes, reach for the bag of bulgur instead. Bulgur cooks in about the same time as white rice, but offers the blood sugar benefits of a whole grain rich in soluble fibre. Your body will thank you for it.