Dietitian’s tip: Wrap this Middle Eastern salad in lettuce, tuck it in a pita pocket or serve it as a side dish. This salad also goes well with lavosh — a round, thin crispbread.

Healthy carb = whole fruits & vegetables, at least 50% whole grains and no more than 1 tsp of sugar per serving Low sodium = no more than 140 mg of sodium per serving


SERVES 8

Ingredients

1 1/2 cups water
3/4 cup bulgur (cracked wheat), rinsed and drained
1 cup diced, seeded tomatoes
1 cup chopped parsley
1/2 cup chopped scallions or green onions
1 teaspoon dill weed
4 black olives, sliced
1/4 cup raisins
1/4 cup lemon juice
2 tablespoons extra-virgin olive oil
Freshly ground black pepper, to taste

Directions

In a small saucepan, bring the water to a boil. Remove from heat and add the bulgur. Cover and let stand until the bulgur is tender and the liquid is completely absorbed, about 15 to 20 minutes.

In a large bowl, add the bulgur and the remaining ingredients. Toss gently just until the ingredients are evenly distributed. Cover and refrigerate for 2 hours to allow the flavors to blend. Serve chilled.


Nutritional Analysis

(per serving)

Calories 101 Cholesterol 0 mg
Protein 2 g Sodium 60 mg
Carbohydrate 16 g Fiber 4 g
Total fat 4 g Potassium 211 mg
Saturated fat 0.5 g Calcium 27 mg
Monounsaturated fat 3 g