Want to add more whole grains to your family's meals? Here's one easy and delicious salad to try.
Bulgur and Orange Salad
- Prep Time 20 min
- Total 2 hr 20 min
- Servings 4
- Ingredients 11
Ingredients
- 1/3 cup uncooked bulgur
- 1 large orange, peeled and chopped (3/4 cup)
- 1 medium onion, chopped (1/2 cup)
- 1 small tomato, chopped (1/2 cup)
- 3/4 cup chopped fresh parsley
- 2 tablespoons lemon juice
- 2 teaspoons grated orange peel
- 2 teaspoons olive or vegetable oil
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
- 1/8 teaspoon crushed red pepper flakes
Instructions
-
Step1Cook bulgur as directed on package--except omit salt. In glass or plastic bowl, toss bulgur and all remaining ingredients.
-
Step2Cover and refrigerate about 2 hours or until chilled.
Nutrition
105
Calories
3g
Total Fat
3g
Protein
20g
Total Carbohydrate
Nutrition Facts
Serving Size: 1 Serving
- Calories
- 105
- Calories from Fat
- 25
- Total Fat
- 3g
- 0%
- Saturated Fat
- 0g
- 0%
- Cholesterol
- 0mg
- 0%
- Sodium
- 310mg
- 0%
- Total Carbohydrate
- 20g
- 0%
- Dietary Fiber
- 4g
- 0%
- Protein
- 3g
% Daily Value*:
- Vitamin A
- 8%
- 8%
- Vitamin C
- 82%
- 82%
- Calcium
- 4%
- 4%
- Iron
- 6%
- 6%
Exchanges:
1 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;Tips from the Betty Crocker Kitchens
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