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20 minutes
Prep: 20 minutes
Cook: 0 minutes
111 calories per serving view nutrition facts
6 servings
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| 1/2 | cup | cracked wheat (bulgur) | finely cut |
| 1 | cup | parsley leaves | fresh, finely chopped |
| 1/2 | cup | onion | chopped |
| 1 | each | tomato | fresh, cored, seeded, chopped |
| 3 | tablespoons | lemon juice | fresh |
| 3 | tablespoons | canola oil | or corn oil |
| 1/2 | teaspoon | salt | |
| 1/4 | teaspoon | black pepper | freshly ground |
Soak the bulgur in 1 cup water for 1/2 hour. Drain well. Place the bulgur in a large bowl and add the vegetables; mix well.
Combine the lemon juice, oil, salt, and pepper. Add to the salad; toss lightly to coat the ingredients. Refrigerate for at least 8 hours before serving.
Nutritional Information Per Serving (1/2 cup):
Calories: 122, Fat: 7g, Cholesterol: 0mg, Sodium: 206, Carbohydrate: 13g, Dietary Fiber: 3g, Sugars: 2g, Protein: 2g Diabetic Exchanges: 1 Starch, 1 Fat
| % Daily Value* | |
| Total Fat 7.0g | 10% |
| Saturated Fat 1.0g | 3% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 206mg | 9% |
| Total Carbohydrate 12.0g | 4% |
| Dietary Fiber 3.0g | 12% |
| Sugars 1.0g | |
| Protein 2.0g | 4% |
| Vitamin A | 20% | Vitamin C | 34% | |
| Calcium | 2% | Iron | 6% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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Various substitutions when baking or using flour in recipes and replacing sugar with other ingredients. Ideas about how to bake with more whole grains....
Tastes delicious ... but 3 TB broth for 8 oz. rice sticks? Even with the vegetable juices and soy sauce, it takes a pint or more of broth to hydrate the rice noodles, an it's still a dry dish (as it's supposed to be), not soupy. I made it with a rounded cup of shrimp and dices ham; more meat would be better.
Quick, easy and tasty. Why order out for chinese when it's so easy to make at home. Low in fat only 223 calories per serving with great flavor. If you are quick you can have it ready in only 10 minutes, 15 minutes at the most!
