A quick and easy recipe for a light salad that can be customized in many ways, bulgur is an excellent substitute for rice and is perfect for cold dishes:
Ingredients for two portions:
- 45g of bulgur
- 2 tablespoons of 0% Greek yogurt
- 1 clove of crushed garlic
- 1 pinch of paprika
- 1 lemon, the juice
- 175g fat-free turkey breast, cut into small pieces
- 1 finely chopped red onion
- 2 diced tomatoes
- 1 cucumber (if you like) finely chopped
- 2 tablespoons fresh mint and parsley, chopped (leave some mint leaves whole)
Method:
- Place the bulgur in a heatproof bowl and pour enough boiling water over it to cover it. Let it rest for 20 minutes then drain the bulgur, squeeze it well by pressing the strainer with a ladle so that there is no excess water.
- Preheat the grill to medium temperature and cover a baking sheet with parchment paper.
- Combine the yoghurt, garlic, paprika and a dash of lemon juice, mix well and then dip the turkey pieces in before placing them on the tray and passing them under the grill for 7-8 minutes (depending on their size) so that they are well cooked.
- Mix the onion, tomatoes, cucumber, mint and parsley into the bulgur. Mix well to distribute them evenly. Drizzle with the remaining lemon juice, add the turkey chunks, and serve.
The tabbouleh will keep in the fridge for a couple of days, if you prefer a vegan/vegetarian option add 150g of tofu instead of the turkey (sautéed briefly in the pan first with a little oil).
Each serving:
298Kcal | 34g Protein | 4g Fats | 25g Carbs (9g Fiber)
