lowfat - bulgur spinach salad

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* Exported from MasterCook *

 

Middle Eastern Bulgur-Spinach Salad

 

Recipe By :BHG Lightstyle Spring 2001

Serving Size : 4 Preparation Time :0:00

Categories : Grains

 

Amount Measure Ingredient -- Preparation Method

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1 cup bulgur

1 cup boiling water

1/2 cup plain yogurt

1/4 cup bottled red wine vinaigrette salad dressing -- see option

2 tablespoons snipped fresh parsley

1/2 teaspoon ground cumin

6 cups torn fresh spinach

5 ounces canned garbanzo beans -- rinsed and drained

1 cup coarsely chopped apple

1/2 medium red onion -- thinly sliced

separate onion into rings

 

COMBINE bulgur and boiling water in a medium bowl. Let stand about 10 minutes or

till bulgur has absorbed all the water. Cool 15 minutes.

 

MEANWHILE, for dressing, stir together yogurt, vinaigrette salad dressing,

parsley, and cumin in a small mixing bowl.

 

COMBINE the bulgur, spinach, garbanzo beans, apple, and onion in a large salad

bowl. Pour dressing over salad. Toss lightly to coat.

 

Optional: substitute a fatfree Italian or Greek salad dressing: 238 Calories; 3g

Fat (9.7% calories from fat).

 

Start to Finish Time:

" 0:30 "

 

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Per Serving (excluding unknown items): 302 Calories; 11g Fat (29.8% calories

from fat); 10g Protein; 46g Carbohydrate; 10g Dietary Fiber; 4mg Cholesterol;

62mg Sodium. Exchanges: 2 1/2 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 1/2

Fruit; 0 Non-Fat Milk; 2 Fat; 0 Other Carbohydrates.

 

NOTES : A Middle Eastern staple, bulgur, or cracked wheat can stand in for rice.

 

Nutr. Assoc. : 0 0 0 5456 1036 0 1423 0 30 0 0

 

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