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Fragrant bulgur wheat with zest

Fragrant bulgur wheat with zest
Side Dishes

SERVES:
4
DIFFICULTY:
Easy
PREP TIME:
15 minutes
COOK TIME:
17 minutes

Ingredients

  • 175 g Bulgur wheat
  • 250 ml Boiling water
  • 1 tbsp Olive oil
  • 1 tbsp Finely chopped lemon grass
  • 1 tbsp Grated ginger
  • Grated zest of 1/2 lemon
  • Grated zest of 1/2 lime
  • 1 tbsp Lemon juice
  • 1 tbsp Lime juice
  • 2 Vine-ripened tomatoes, chopped
  • 4 Spring onions, thinly sliced on the diagonal
  • 175 g Asparagus, blanched, cut on the diagonal into 2.5 cm (1 in) pieces
  • Freshly ground black pepper
  • 2 tbsp Chopped parsley

Lemon Yoghurt

  • 250 g Low fat natural yoghurt
  • 1 tbsp Lemon juice
  • 2 tbsp Chopped chives
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Method

  • Put the bulgur wheat in a bowl and pour over the boiling water. Stir well, then cover with foil (or plastic wrap or a plate) and steam for 15 minutes, or until the water has absorbed.
  • Heat the oil in a non-stick frying pan over medium heat, add the lemon grass and ginger and fry for 2 minutes. Add the lemon and lime zest and juice. Add the bulgur wheat and mix well. Transfer to a serving bowl and add the tomatoes, spring onions and asparagus and toss to combine. Season with pepper and sprinkle with parsley.
  • To make the lemon yoghurt, put all the ingredients in a bowl and mix to combine, adding a little more lemon juice if it is too thick. To serve, drizzle the yoghurt over the bulgur wheat salad.

Notes

Energy per serve: 1160kJ Recipe and image from The Low GI Diet Cookbook, Hachette Australia. Recipe: Jill McMillan

 


Nutritional information (per serve)

Calories: 275kcal | Carbohydrates: 38g | Protein: 12g | Fat: 6g | Sodium: 70mg | Fiber: 8g
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