Bulger Oriental

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Time to Prepare this Recipe 20 minutes Prep: 20 minutes Cook: 0 minutes
Calories Per Serving and Nutrition Information 186 calories per serving view nutrition facts
# of servings this recipe makes 6 servings suggest servings
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Ingredients

1 cup bread crumbs, whole wheat bulger
1 cup water
1/4 cup olive oil
1/4 cup lemon juice
2 teaspoons soy sauce low sodium
1 cup tomato diced
1 cup japanese cucumbers
1/2 cup scallions, spring or green onions chopped
1/2 cup chinese parsley chopped
1 x lettuce
1 cup yogurt, plain

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.

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Nutrition Facts

Serving Size 158g
Amount per Serving
Calories 186 55% of calories from fat
% Daily Value*
Total Fat 11.0g17%
 Saturated Fat 2.0g12%
 Trans Fat 0.0g
Cholesterol 5mg2%
Sodium 255mg11%
Total Carbohydrate 18.0g6%
 Dietary Fiber 1.0g6%
 Sugars 4.0g
Protein 4.0g9%
Vitamin A 8%  Vitamin C 17%
Calcium 9%  Iron 7%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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