Bulgur with Asparagus and Spring Herbs

Bulgur with Asparagus and Spring Herbs

2/3 cup uncooked bulgur                                2 cups sliced asparagus (1 inch pieces)

½ cup frozen peas, thawed                             2/3 cup chopped fresh Italian parsley

2 tsp finely chopped fresh mint                       3 Tbsp lemon juice

1 Tbsp orange juice                                       1 Tbsp extra virgin olive oil

1/8 tsp salt                                                   1/8 tsp black pepper

  1. Prepare bulgur according to package directions, omitting any salt or fat.  Drain well.
  2. Steam asparagus in steamer basket over boiling water for 3 to 4 minutes or until bright green and crisp tender.  Cool under cold running water, drain well and blot with paper towels.
  3. Combine bulgur, asparagus, peas, parsley and mint in large bowl.  Whisk lemon juice, orange juice, oil, salt and pepper in small bowl.  Pour over salad; toss gently.


Makes 4 servings (1 cup each)

148 kcal; 4 gm total fat; 6 gm PRO; 25 gm CHO; 0 cholesterol, 7gm Dietary Fiber; 98 mg sodium

Exchanges:  1 CHO Choices, 2 vegetables; ½ fat