Makes 4 servings
Tabouli Salad
Preparation time: 15 minutes
Cook time: 15 minutes
Nutrition Goldmine: Bulgur (cracked wheat) is a very rich source of insoluble fiber. Parsley is a great source of folic acid and Vitamin C, and also a natural breath freshener.
| 1 c. |
whole wheat bulgur |
| 1 c. |
boiling water |
| 1 |
medium tomato, chopped into bite size pieces |
| 1 |
cucumber, peeled and chopped into small pieces |
| 2 |
scallions, finely diced |
| ¼ c. |
parsley, finely chopped |
| ¼ c. |
mint, finely chopped |
| 3 Tbsp. |
lemon juice |
| 3 Tbsp. |
olive oil |
| ¼ tsp. |
salt |
- Bring water to boil. Stir in bulgur, cover and let stand for 15 minutes.Fluff grain with a fork.
- Combine chopped vegetables, scallions, parsley and mint and then add to cooled bulgur.
- Whisk lemon juice, olive oil and salt together. Pour over bulgur and vegetables and toss.
- Serve immediately or store in refrigerator in covered container.
Per serving: 230 calories, 5 gm protein, 31 gm carbohydrate, 11 gm fat, 1 gm sat, 8 gm mono,0 mg cholesterol, 8 gm fiber, 157 mg sodium
| The seasoned cook recommends making sure the water is boiling before adding the bulgur. Add more mint for a zestier taste. |
Greek Yogurt Chicken
Preparation time: 10 minutes
Cook time: 35 minutes
Nutrition Goldmine: Lemon pulp and juice are rich sources of Vitamin C. Limonene, a powerful phytochemical, is found mainly in the lemon peel.
| 1 c. |
plain low-fat yogurt
|
| 2 Tbsp. |
lemon peel, finely grated |
| 1½ Tbsp. |
lemon juice |
| 2 Tbsp. |
fresh oregano, finely chopped |
| 2 Tbsp. |
parsley, finely chopped |
| 1 |
clove garlic, minced |
| ¼ tsp. |
salt |
| ¼ tsp. |
ground pepper |
| 1 lb. |
chicken breasts, boneless, skinless,cut into 4 servings |
-
Combine the yogurt, lemon peel and juice, oregano, parsley, garlic, salt, and pepper.
-
Put the chicken into a dish and spread about ¼ cup of the yogurt sauce over the chicken. Cover with plastic wrap and refrigerate several hours or overnight. Cover and refrigerate the remaining yogurt sauce.
-
Preheat oven to broil.
-
Broil chicken for 5 minutes on each side.
-
Spoon the remaining yogurt sauce over the chicken and serve with tabouli. Garnish the plate with a thin lemon slice and a sprig of parsley.
Per serving: 229 calories, 38 gm protein, 7 gm carbohydrate, 4 gm fat, 1 gm sat, 1 gm mono, 96 mg cholesterol,1 gm fiber, 273 mg sodium
| The seasoned cook may serve this dish over couscous, too. |
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