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Yield: 4 servings
Salad:
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)
Dressing:
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.
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The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires September 2008.