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Mediterranean Shrimp with Bulgur

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By Betty Crocker Kitchens
Updated Aug 6, 2010
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Delicious skillet shrimp and bulgur dinner sprinkled with parsley – perfect for Mediterranean cuisine that can be ready in 25 minutes.

Mediterranean Shrimp with Bulgur

  • Prep Time 25 min
  • Total 25 min
  • Servings 6
  • Ingredients 12
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Ingredients

  • 2 cups water
  • 1 cup uncooked bulgur wheat
  • 2 teaspoons olive oil
  • 1 medium onion, chopped (1/2 cup)
  • 1/4 cup dry white wine or nonalcoholic wine
  • 2 cans (14.5 oz each) diced tomatoes with basil, oregano and garlic, undrained
  • 3 tablespoons chopped fresh parsley
  • 1 tablespoon capers, drained
  • 1/4 teaspoon freshly ground black pepper
  • 1/8 teaspoon crushed red pepper flakes
  • 1 lb uncooked small (30 to 40 count) shrimp, peeled, deveined
  • 1/2 cup crumbled reduced-fat feta cheese (2 oz)

Instructions

  • Step 
    1
    In 2-quart saucepan, heat water to boiling. Add bulgur; reduce heat to low. Cover; simmer about 12 minutes or until water is absorbed.
  • Step 
    2
    Meanwhile, in 12-inch skillet, heat oil over medium heat. Add onion; cook about 4 minutes, stirring occasionally, until tender. Stir in wine; cook 1 minute, stirring frequently.
  • Step 
    3
    Stir tomatoes, 1 1/2 tablespoons of the parsley, the capers, black pepper and red pepper flakes into onion. Cook 3 minutes. Stir in shrimp. Cover; cook 4 to 5 minutes or until shrimp are pink.
  • Step 
    4
    Stir cooked bulgur into shrimp mixture. Sprinkle with cheese. Cover; cook 2 minutes. Sprinkle with remaining 1 1/2 tablespoons parsley.

Nutrition

210 Calories
4g Total Fat
18g Protein
25g Total Carbohydrate
4g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
210
Calories from Fat
35
Total Fat
4g
6%
Saturated Fat
1 1/2g
6%
Trans Fat
0g
Cholesterol
110mg
37%
Sodium
480mg
20%
Potassium
490mg
14%
Total Carbohydrate
25g
8%
Dietary Fiber
6g
24%
Sugars
4g
Protein
18g
% Daily Value*:
Vitamin A
10%
10%
Vitamin C
15%
15%
Calcium
10%
10%
Iron
20%
20%
Exchanges:
1 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choice
1 1/2
*Percent Daily Values are based on a 2,000 calorie diet.

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