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Bulger Oriental

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Recipe

 

Yield

6 servings

Prep

20 min

Cook

0 min

Ready

20 min
Low Cholesterol, Trans-fat Free

Ingredients

Amount Measure Ingredient Features
1 cup bread crumbs, whole wheat
bulger
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1 cup water
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¼ cup olive oil
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¼ cup lemon juice
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2 teaspoons soy sauce, tamari
low sodium
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1 cup tomatoes
diced
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1 cup japanese cucumbers
*
½ cup scallions, spring or green onions
chopped
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½ cup cilantro
chopped
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1 x lettuce
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1 cup yogurt, plain
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Ingredients

Amount Measure Ingredient Features
237 ml bread crumbs, whole wheat
bulger
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237 ml water
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59 ml olive oil
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59 ml lemon juice
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1E+1 ml soy sauce, tamari
low sodium
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237 ml tomatoes
diced
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237 ml japanese cucumbers
*
118 ml scallions, spring or green onions
chopped
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118 ml cilantro
chopped
* Camera
1 x lettuce
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237 ml yogurt, plain
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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.



* not incl. in nutrient facts Arrow up button

Comments


 

 

Nutrition Facts

Serving Size 158g (5.6 oz)
Amount per Serving
Calories 18655% 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?
 

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