Wild Rice and Bulgur Salad
Ingredients
3/4 cup (175 ml) bulgur (cracked wheat)
6 cups (1.5 L) boiling water
1 1/2 cups (375 ml) chicken stock, sodium-reduced
3/4 cup (175 ml) wild rice, rinsed
2 large tomatoes, diced
1 cup (250 ml) fresh parsley, chopped
1/4 cup (60 ml) green onion, sliced
1/2 cup (125 ml) Compliments Greek salad dressing
Directions
Pour water over bulgur; water level will be much higher than bulgur. Soak for one hour and drain excess water.
Bring stock and wild rice to a boil. Reduce heat, cover and simmer for 45 minutes or until rice is tender. Let cool.
In a salad bowl, mix bulgur, rice, tomato, parsley, green onion and salad dressing.
Nutrition Information per Serving (1 cup, 250 mL)
Calories - 166
Fat - 5 grams
Carbohydrate - 26 grams
Fibre - 3 grams
Protein - 6 grams
Sodium - 296 milligrams