Side Dishes

Mediterranean Wheat Salad

Valencia oranges, popular in Spain, add a refreshing, slightly sweet flavor to this whole-grain salad. Serve it as a delicious side dish, or toss in chunks of roasted chicken for a fabulous main-dish salad.
Total Time: 25 minutes
Yield: 8 servings

Ingredients:
SALAD
¾ cup water
2 teaspoons finely minced fresh rosemary
¼ teaspoon salt
¾ cup whole-grain bulgur (cracked wheat)
2/3 cup thawed frozen
artichoke hearts, coarsely chopped
1 plum tomato
2 green onions, thinly sliced
Romaine or bibb lettuce leaves (optional)

DRESSING
1 teaspoon grated
orange peel
½ cup fresh orange juice
3 tablespoons extra-virgin olive oil
2 teaspoons balsamic vinegar
¼ teaspoon salt
¼ teaspoon course-ground black pepper

Preparation:

  1. Bring water, rosemary and ¼ teaspoon salt to boil in small saucepan. Stir in bulgur. Return to boil; reduce heat. Cover and gently simmer about 5 minutes or until water is absorbed (bulgur will still be slightly chewy). Remove from heat; transfer to medium bowl. Add artichokes, tomato and onions.
  2. For dressing, use wire whisk to stir together orange peel and juice, olive oil, vinegar, ¼ teaspoon salt and black pepper in small bowl.
  3. Pour dressing over bulgur mixture. Gently toss until mixture is combined. Cover and refrigerate for 2 to 6 hours before serving, gently tossing occasionally.
  4. If desired, serve salad on lettuce leaves.

Per Serving (2/3 cup):
calories: 180; 80 calories from fat
total fat: 29 g; 1 g saturated fat, 0 g trans fat
cholesterol: 0 mg;
sodium: 260 mg
total carbohydrates: 22 g;
fiber: 6 g;
sugars: 3 g
protein: 4 g;
vitamins: vitamin A (2% DV), vitamin C (20% DV);
minerals: calcium (4% DV), iron (4% DV)
exchanges: 1 starch, 1 vegetable, 2 fat

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