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Yield: 4 servings
2 cups (480mL) water
1 cup (200g) bulgur (cracked wheat) or long-grain white rice
1 tsp (6g) salt
1 1-pound (455g) bag mixed frozen vegetables such as broccoli,
corn and red peppers
2 Tbs (30mL) lemon juice
1/2 cup (60g) chopped California walnuts
1/2 cup (90g) chopped green onions
3 Tbs (8g) chopped fresh parsley or chives
Freshly ground pepper
4 cups (230g) shredded iceberg lettuce (half a head)
1 cup (240g) nonfat yogurt
1 Tbs (15mL) lemon juice
1 Tbs (3g) chopped fresh parsley or chives
In a large saucepan, bring the water and salt to a boil over high heat.
Add the bulgur or rice and vegetables and stir to combine. When the mixture returns to a boil,
reduce the heat to low, then cover the pan and simmer for 15 minutes. Set aside off heat,
still covered, for 5 minutes.
Using a fork, scrape the mixture into a large bowl. Add the lemon
juice, walnuts, onions and parsley and combine by stirring and tossing with a fork. Season
with pepper to taste. Spread the lettuce around the rim of a large platter.
To make the dressing, stir together the yogurt, lemon juice and parsley
in a small bowl.
Mound the salad in the center of the lettuce and spoon some of the
dressing over the salad. Pass the remaining dressing at the table.
Recipe by Diana Torrey/Torrey Food Communications, courtesy of
Serving Size 1 serving
Calories from Fat 98 (29%)
% Daily Value*
18%Total Fat 12g
Polyunsaturated Fat 7.4g
Monounsaturated Fat 1.4g
Sugar Alcohols 0g