Tabbouleh With Fresh Mint Yogurt Dressing
|Water||3⁄4 Cup (12 tbs)|
|Uncooked bulgur||1⁄4 Cup (4 tbs)|
|Peeled seeded diced cucumber||2 Tablespoon|
|Frozen green peas||2 Tablespoon, thawed|
|Diced onion||1 Tablespoon|
|Plain low fat yogurt||1⁄4 Cup (4 tbs)|
|Minced fresh parsley||2 Tablespoon|
|Minced fresh mint||1 Tablespoon|
|Minced green onions||1 Tablespoon|
|Skim milk||1 1⁄2 Teaspoon|
|Fresh lemon juice||3⁄4 Teaspoon|
|Vegetable oil||3⁄4 Teaspoon|
|Garlic||1 Clove (5 gm), crushed (Small Clove)|
Bring water to a boil in a small saucepan; stir in bulgur.
Remove from heat; cover and let stand 15 minutes or until bulgur is tender.
Drain well, and let cool.
Combine bulgur, diced cucumber, green peas, and diced onion in a bowl, and toss gently.
Combine yogurt and next 8 ingredients in a bowl, and stir well.
Pour yogurt mixture over bulgur mixture, and toss gently.
Core tomatoes, and cut each into 6 wedges, cutting to, but not through, base of tomato.
Spread tomato wedges slightly apart, and place on serving plates.
Sprinkle 1/8 teaspoon salt evenly over tomatoes, and spoon 1/2 cup bulgur mixture into each tomato.
Serving size: Complete recipe
Calories 315 Calories from Fat 54
% Daily Value*
Total Fat 6 g9.6%
Saturated Fat 1.3 g6.7%
Trans Fat 0 g
Cholesterol 3.5 mg1.2%
Sodium 331.9 mg13.8%
Total Carbohydrates 57 g19%
Dietary Fiber 14.6 g58.3%
Sugars 14.6 g
Protein 14 g28.2%
Vitamin A 113.2% Vitamin C 160.8%
Calcium 26.4% Iron 28.5%
*Based on a 2000 Calorie diet