From Betty Crocker Whole Grains, edited by Cheri Olerud
25 minutes prep time | Serves 6
1 c uncooked bulgur wheat
2 tsp olive oil
1 medium onion, chopped
1/4 c dry white wine or low-sodium vegetable broth
2 cans (14.5 oz) diced tomatoes with basil, oregano, and garlic, undrained
3 Tbsp chopped fresh parsley, divided
1 Tbsp capers, drained
1/4 tsp freshly ground black pepper
Pinch crushed red pepper flakes
1 lb uncooked small shrimp, peeled, deveined
1/2 c crumbled reduced-fat feta cheese
1. In a 2-quart saucepan, bring 2 cups water to a boil. Add bulgur; reduce heat to low. Cover and simmer about 12 minutes or until water is absorbed.
2. Meanwhile, in a 12-inch skillet, heat oil over medium heat. Add onion; cook about 4 minutes, stirring occasionally, until tender. Stir in wine or broth. Cook 1 minute, stirring frequently.
3. Stir in tomatoes, 1 1/2 tablespoons parsley, capers, black pepper, and red pepper flakes. Cook 3 minutes. Stir in shrimp. Cover; cook 4 to 5 minutes or until shrimp are pink.
4. Stir cooked bulgur into shrimp mixture. Sprinkle with cheese. Cover; cook 2 minutes. Sprinkle with remaining 1 1/2 tablespoons parsley.
Per serving: 239 Calories, 21 g Protein, 25 g Carbohydrates, 6 g Fiber, 6 g Total fat (2 g sat, 2 g mono, 1 g poly), 307 mg Sodium, Selenium, Vitamin B3 (niacin), B12, K, Copper, Manganese, Phosphorus, Vitamin A, B1 (thiamine), B2 (riboflavin), B6, C, E, Pantothenic acid, Calcium, Iron, Magnesium, Potassium, Zinc