Tuesday, February 23, 2016

Diabetic Dish of the Week - Tabbouleh

This week's Diabetic Dish of the Week is Tabbouleh. I had never heard of this one, but came across it on the CooksRecipes website and wanted to pass it along. Looks like it would make a great side dish with Pork or Chicken. Using Bulgur Wheat along with tomato, cucumber, green onions, low-fat plain yogurt, and a nice varirty of herbs and spices! You can find this recipe at the CooksRecipes website, enjoy!       http://www.cooksrecipes.com/index.html


A nice change from rice and potatoes, this Tabbouleh is a tasty side dish that's blended with mint and oregano for a slightly sweet flavor.

Recipe Ingredients:

1 (5.25-ounce) package bulgur wheat
1 cup water
2 tablespoons vegetable oil
1/2 cup chopped seeded tomato
1/2 cup chopped cucumber
1/4 cup sliced green onions and tops
1 cup low-fat plain yogurt
1/4 cup Equal® Spoonful™
2 tablespoons lemon juice
2 cloves garlic, minced
1/2 teaspoon dried mint leaves
1/2 teaspoon dried oregano leaves
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper

Cooking Directions:

1 - Pour bulgur wheat into medium bowl; discard spice packet, if included in box of bulgur Mix water and oil into bulgur; let stand until water is absorbed, about 20 minutes.
2 - Stir tomato, cucumber and onions into bulgur Mix remaining ingredients; stir into bulgur mixture. Serve at room temperature or refrigerate and serve chilled.
Makes 6 servings.

Nutritional Information Per Serving (1/6 of recipe): 160 cal., 5 g pro., 24 g carbo., 6 g fat, 2 mg chol., 213 mg sodium.

Food Exchanges: 1 Starch, 1 Vegetable, 1 Fat.


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