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Mixed Grain Tabbouleh
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Mixed Grain Tabbouleh
Yield: Makes 6 (1-cup) servings
Adding brown rice to this traditional Middle Eastern favorite adds a healthy twist. You get the benefit of two nutritious complex carb grains–bulgur and brown rice.
Ingredients:
1/2
cup uncooked bulgur wheat
3
cups canned chicken broth, divided
1
cup uncooked long grain brown rice
1
cup chopped tomatoes
1/4
cup fresh mint leaves, chopped
1/4
cup fresh basil, chopped
1/4
cup fresh oregano, chopped
1/2
cup minced green onions with tops
3
tablespoons fresh lemon juice
3
tablespoons olive oil
1/2
teaspoon salt
1/2
teaspoon black pepper
Preparation:
1.
Combine bulgur and 1 cup chicken broth in 1-quart saucepan. Bring to a boil over medium-high heat. Reduce heat to low. Simmer, covered, 15 minutes or until broth is absorbed and bulgur is fluffy; set aside.
2.
Combine brown rice and remaining 2 cups chicken broth in 2-quart saucepan. Bring to a boil over medium-high heat. Reduce heat to low. Simmer, covered, about 45 minutes or until broth is absorbed and rice is tender; set aside.
3.
Combine tomatoes, chopped herbs, green onions, lemon juice, oil, salt and pepper in large bowl. Stir in bulgur and rice. Allow to cool to room temperature. Garnish with lemon wedges and mint leaves, if desired.
Nutritional Information:
| Serving Size: 1/6 of total recipe | |
| Protein | 6 g |
| Fiber | 4 g |
| Carbohydrate | 37 g |
| Cholesterol | 1 mg |
| Saturated Fat | 1 g |
| Total Fat | 8 g |
| Calories from Fat | 30 % |
| Calories | 238 |
| Sodium | 693 mg |
This recipe appears in: Middle Eastern
