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
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