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Obesity Discussion · 01-24-06, 03:17 PM

Tabbouleh salad (cracked wheat salad)
Dietitian's tip: Wrap this Middle Eastern salad in lettuce, tuck it in a pita pocket or serve it as a side dish. This salad also goes well with lavosh — a round, thin crispbread.

SERVES 8
Ingredients
1 1/2 cups water
3/4 cup bulgur (cracked wheat), rinsed and drained
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 extra-virgin olive oil
Freshly ground black pepper, to taste

Directions
In a small saucepan, bring the water to a boil. Remove from heat and add the bulgur. Cover and let stand until the bulgur is tender and the liquid is completely absorbed, about 15 to 20 minutes.

In a large bowl, add the bulgur and the remaining ingredients. Toss gently just until the ingredients are evenly distributed. Cover and refrigerate for 2 hours to allow the flavors to blend. Serve chilled.

Nutritional Analysis(per serving)Calories 101 Cholesterol 0 mg
Protein 2 g Sodium 60 mg
Carbohydrate 16 g Fiber 4 g
Total fat 4 g Potassium 211 mg
Saturated fat 0.5 g Calcium 27 mg
Monounsaturated fat 3 g

MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Carbohydrates 1
Fats 1

Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Starches 1
Fats 1

Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Grains and grain products 1
Fats and oils 1

http://www.mayoclinic.com/health/hea...ecipes/NU00450

01-24-06, 03:17 PM	#1 (permalink)
Obesity Discussion Administrator Join Date: Jan 2005 Location: Phoenix, AZ Posts: 7,955 Weight Statistics 8/1/2006 Start Date: 185 lb Start Weight: 152 lb Current Weight: 155 lb Goal Weight: -33 lb Weight Loss: 5/1/2007 Goal Date:	Tabbouleh salad (cracked wheat salad) Tabbouleh salad (cracked wheat salad) Dietitian's tip: Wrap this Middle Eastern salad in lettuce, tuck it in a pita pocket or serve it as a side dish. This salad also goes well with lavosh — a round, thin crispbread. SERVES 8 Ingredients 1 1/2 cups water 3/4 cup bulgur (cracked wheat), rinsed and drained 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 extra-virgin olive oil Freshly ground black pepper, to taste Directions In a small saucepan, bring the water to a boil. Remove from heat and add the bulgur. Cover and let stand until the bulgur is tender and the liquid is completely absorbed, about 15 to 20 minutes. In a large bowl, add the bulgur and the remaining ingredients. Toss gently just until the ingredients are evenly distributed. Cover and refrigerate for 2 hours to allow the flavors to blend. Serve chilled. Nutritional Analysis(per serving)Calories 101 Cholesterol 0 mg Protein 2 g Sodium 60 mg Carbohydrate 16 g Fiber 4 g Total fat 4 g Potassium 211 mg Saturated fat 0.5 g Calcium 27 mg Monounsaturated fat 3 g MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS Carbohydrates 1 Fats 1 Your healthy weight pyramid: A tool for weight loss A sample menu using the Mayo Clinic Healthy Weight Pyramid DIABETES MEAL PLAN EXCHANGES Starches 1 Fats 1 Your diabetes meal plan: Exchange lists DASH EATING PLAN SERVINGS Grains and grain products 1 Fats and oils 1 http://www.mayoclinic.com/health/hea...ecipes/NU00450 __________________