sampler: prevention's low carb bulgur salad

[Guest guest]

quickly, about the book -- " smart low carb " talks about reduced fat -- not

necessarily 30% lowfat. Fiber is nice but not a top priority. Frankly the

recipes with meat have more attention to spice/flavor than the vegetarian

recipes. -paT

 

 

 

* Exported from MasterCook *

 

Cracked Wheat Salad with Spinach

 

Recipe By :Prevention (Rodale)

Serving Size : 6 Preparation Time :0:00

Categories : Salads Vegetarian

{Posted}

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 cup medium-grind cracked wheat (Bulgur)

1 1/2 cups boiling water or broth

2 tablespoons olive oil

2 tablespoons lemon juice

1 large tomato -- chopped

6 scallions -- finely sliced

1/2 cup chopped parsley and/or mint

3/4 teaspoon salt

1/4 teaspoon ground black pepper

pinch garlic powder

pinch ground cumin (optional)

12 spinach leaves -- (12 to 18)

 

1. Combine the cracked wheat and boiling water in a large bowl, cover and let

stand until the wheat is tender, 20 to 30 minutes. Drain off any unabsorbed

water.

 

2. Add the oil and lemon juice and toss to mix. Stir in the tomato, scallions,

parsley and/or mint, salt, pepper, garlic powder and cumin (if using). Chill for

1 to 2 hours.

 

3. Place the spinach leaves on separate plates and spoon salad on top.

 

VARIATION: * Replace water with vegetable broth. * Add 1/2 cup chopped cucumber

to the salad. * Roll the salad in a spinach leaf for a low carb sandwich.

 

TOTAL 124 cals, 18g carbs, 5g fat, 4g fiber.

 

Source:

" Lose Weight the Smart Low-Carb Way by NEwman and Joachim (2002) "

- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 136 Calories; 5g Fat (30.8% calories from

fat); 4g Protein; 21g Carbohydrate; 6g Dietary Fiber; 0mg Cholesterol; 295mg

Sodium. Exchanges: 1 Grain(Starch); 1/2 Vegetable; 0 Fruit; 1 Fat.

 

 

Nutr. Assoc. : 218 1582 0 0 0 0 3394 0 0 0 2130706543 0

 

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