CHEF JEFF: Tabbouleh with Feta

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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.

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