Instead of cooking a side of rice or potatoes (both high-GI foods) to go with your next chicken, beef or pork dinner, reach for the bag of low-GI burghul instead. Burghul cooks in about the same time as white rice but offers the blood glucose benefits of a whole grain rich in soluble fibre.
Patsy Jamieson, Diane Temple
2 oranges, scrubbed
2 teaspoons canola oil
1 tablespoon grated fresh ginger
2 garlic cloves, crushed
1 cup burghul, rinsed
1 teaspoon caster sugar
3 spring onions, chopped
2 teaspoons reduced-salt soy sauce
1/4 cup slivered almonds, toasted (see ‘tip’)
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Grate orange peels to make 2 teaspoons of zest. Juice oranges and add enough water to measure 1½ cups.
Heat oil in a large, heavy-based saucepan over medium-high heat. Add ginger and garlic. Cook, stirring, until fragrant, about 30 seconds. Add burghul and stir to coat. Add diluted orange juice and sugar. Bring to a simmer. Reduce heat to low, cover and simmer until burghul is tender and most of the liquid has been absorbed, 15 to 20 minutes.
Add spring onions, soy sauce and reserved orange zest to burghul. Mix gently and fluff with a fork. Sprinkle with almonds. Leftovers will keep, covered, in the refrigerator for up to 2 days. Reheat in the microwave.
Toast almonds in a small, dry frying pan over medium-low heat, stirring constantly, until light golden and fragrant, 2 to 3 minutes. Transfer to a plate and let cool.