High Fiber
Warm Winter Walnut Salad
Warm Winter Walnut Salad
Serves: 4
Calorie: 340, Proteins: 14 g, Total Fat: 12 g, Fiber: 13 g, Sugar 1 g.

Ingredients

2 cups water 1 cup bulgur (cracked wheat) or long-grain white rice 1 tsp salt 1 oz 55g) bag mixed frozen vegetables such as broccoli, corn and red peppers 2 Tbs lemon juice 1/2 cup chopped California walnuts 1/2 cup chopped green onions 3 Tbs chopped fresh parsley or chives 1 pinch freshly ground pepper 4 cups shredded iceberg lettuce (half a head) 1 cup nonfat yogurt 1 Tbs lemon juice 1 Tbs chopped fresh parsley or chives

Preparation

In a large saucepan, bring the water and salt to a boil over high heat. Add the bulgur or rice and vegetables and stir to combine. When the mixture returns to a boil, reduce the heat to low, then cover the pan and simmer for 15 minutes. Set aside off heat, still covered, for 5 minutes. Using a fork, scrape the mixture into a large bowl. Add the lemon juice, walnuts, onions and parsley and combine by stirring and tossing with a fork. Season with pepper to taste. Spread the lettuce around the rim of a large platter. To make the dressing, stir together the yogurt, lemon juice and parsley in a small bowl. Mound the salad in the center of the lettuce and spoon some of the dressing over the salad. Pass the remaining dressing at the table.

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