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Published November 10, 2009, 02:38 AM

CHEF JEFF: Tabbouleh with Feta

Grab more food tidbits at the Chef Jeff blog.

Tired of the same old salad? Then try this one made with bulgur, which is low in fat and high in fiber and protein.

Tabbouleh with Feta

1 cup bulgur wheat

1½ cups boiling water

¼ cup freshly squeezed lemon juice

2 tablespoons olive oil

1 small red onion, finely chopped (about 1 cup)

1 cucumber, unpeeled, seeded and finely chopped

2 medium tomatoes, seeded and finely chopped (about 1¾ cups chopped)

1 clove garlic, minced

1 cup loosely packed flat-leaf (Italian) parsley, minced

¼ to ½ cup loosely packed mint, minced

¼ cup loosely packed cilantro, minced

Grated zest of 1 lemon

¼ teaspoon salt

¼ teaspoon pepper

½ cup reduced-fat crumbled feta cheese

Place bulgur in a large, heat-proof mixing bowl. Pour boiling water, lemon juice and olive oil over bulgur. Stir to blend, cover and allow to stand 1 hour.

Stir in remaining ingredients, except cheese. Cover and refrigerate several hours. Just before serving, stir in feta.

Yield: Serves 14.

Approximate nutritional analysis per ½-cup serving: 76 calories, 3 grams fat (1 gram saturated), 1 milligram cholesterol, 11 grams carbohydrates, 3 grams protein, 62 milligrams sodium, 3 grams dietary fiber.

Grab more food tidbits at the Chef Jeff blog.

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