Winter Tabbouleh - 15g Carbs, 4g Fiber
From: AICR - American Institute for Cancer Research
Servings: 8
3/4 cup medium bulgur
2 1/2 cups boiling water
2 1/2 cups small broccoli florets
2 large plum tomatoes, seeded and chopped
1 small Granny Smith apple, peeled and finely chopped
5 scallions, white and green parts, thinly sliced
1/2 cup chopped mint
1 Tbsp extra virgin olive oil
2 Tbsp fresh lemon juice, or to taste
Salt and freshly ground black pepper, to taste
1. Place bulgur in a medium bowl. Pour the hot water over it. Set aside
for 30 minutes. Line sieve with a double layer of cheesecloth or paper
towels. Pour bulgur into the sieve and drain well. Using paper towels
and your hands, squeeze bulgur to extract as much excess moisture as
possible. Return bulgur to the bowl.
2. Cook broccoli in boiling water for 1 minute. Transfer broccoli to a
colander and run ice cold water over it to stop cooking and set its
color. Drain well and add to the bowl of bulgur.
3. Add tomatoes, apple, scallions, mint and oil. Using a fork, toss until
well combined. Season to taste with lemon juice, salt and pepper. This
salad keeps 1 to 2 days if covered in the refrigerator.
Servings: 8
Nutrition per Serving:
82 Calories, 2g Total Fat, <1g Saturated Fat, 2g Protein,
15g Carbs, 4g Dietary Fiber, 11mg Sodium
Diabetic Exchanges: 1 Bread/Starch, 1/2 Fat
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