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
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
-
Step1In 2-quart saucepan, heat water to boiling. Add bulgur; reduce heat to low. Cover; simmer about 12 minutes or until water is absorbed.
-
Step2Meanwhile, 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.
-
Step3Stir 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.
-
Step4Stir 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 1/2Tips from the Betty Crocker Kitchens
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