Bulger Oriental

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. Prep
20 min.
Cook
0 min.
Ready In
20 min.
6 servings
Low Cholesterol, Trans-fat Free
 
Metric measurements

Ingredients

1cup bread crumbs, whole wheat bulger
1cup water
1/4cup olive oilVideo
1/4cup lemon juice
2teaspoons soy sauce low sodium
1cup tomato diced
1cup japanese cucumbers *
1/2cup scallions, spring or green onions chopped
1/2cup chinese parsley chopped*
1x lettuce *
1cup yogurt, plain
* not incl. in nutrient facts

Directions

In a saucepan, combine bulger and water; cover and bring to a boil.

Lower heat and simmer for 5 minutes. Remove from heat; stir in olive oil, lemon juice, and soy sauce.

Place in a bowl and let cool.

Add tomato, cucumber, green onions, and parsley.

Refrigerate until ready to serve.

Place on a bed of lettuce; serve with yogurt.

Makes 6 servings.

First published: last updated: 2012-09-22

 
 
 
 
 
 
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Nutrition Facts

Serving Size 158g (5.6 oz)
Amount per Serving
Calories 18655% of calories from fat
 % Daily Value *
Total Fat 11g 17%
Saturated Fat 2g 12%
Trans Fat 0g
Cholesterol 5mg 2%
Sodium 255mg 11%
Total Carbohydrate 6g 6%
Dietary Fiber 1g 6%
Sugars g
Protein 9g
Vitamin A 8% Vitamin C 17%
Calcium 9% Iron 7%
* based on a 2,000 calorie diet How is this calculated?