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Tabbouleh Salad - (Cracked Wheat Salad)

Categories:
low fat, salads/dressings

3/4 cup bulgur (cracked wheat)
1 cup diced seeded tomatoes
1 cup chopped parsley
1/2 cup chopped scallions or green onions
1 teaspoon dill weed
4 black olives; sliced
1/4 cup raisins
1/4 cup lemon juice
2 tablespoons olive oil
Freshly-ground black pepper; to taste
lettuce leaves; for garnish

Put bulgur into a strainer and run cold water over it. Transfer it to a bowl, cover it with cold water to a depth of one inch above the top of the wheat. Let it stand 15 to 30 minutes. Drain the bulgur in a strainer lined with cheesecloth. Gather the cheesecloth and squeeze to extract most of the water. Put the bulgur into a serving bowl and add all of the remaining ingredients (except lettuce). Toss to blend thoroughly. Garnish the serving bowl with lettuce leaves. This recipe yields 8 servings. Comments: May also be cooked. Rather than soaking in water, heat the water and bulgur together for 15 minutes, then add the remaining ingredients. Nutritional Analysis Per Serving: Calories 110; Fat (grams) 4; Percent calories from fat 32; Percent polyunsaturated 4; Percent saturated 4; Percent monounsaturated 24; Cholesterol (milligrams) 0; Sodium (milligrams) 60; Protein (grams) 3; Carbohydrate (grams) 16; Fiber (grams) 4.


Source: "Mayo Clinic's Virtual Cookbook at http://www.mayohealth.org" S(Formatted for MC5): "11-08-1999 by Joe Comiskey - jcomiskey@krypto.net"

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Per serving: 51 Calories (kcal); 4g Total Fat; (60% calories from fat); trace Protein; 5g Carbohydrate; 0mg Cholesterol; 24mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 1/2 Fat; 0 Other Carbohydrates

NOTES : Diabetics or those on calorie-controlled diets may count one serving as: 1 starch, 1 fat serving. Weight Watcher points calculated at 2 Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0

Yield: 8 servings

Preparation Time: 0:00



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