Meals Matter

Bulgur, Tuna, Tomato and Avocado Salad

Contributed By: sischr94
Diabetic Cooking

Ingredients

1/3 cup Bulgur wheat

1 cup Halved grape tomatoes

1 can (6 oz) tuna packed in water, drained and flaked

1/4 cup Finely chopped red onion

1 Lg stalk celery, trimmed and thinly sliced

1/4 cup Finely chopped avocado

1 Tbls minced fresh Italian parsley

1 - 2 Tbls lemon juice

4 tsp Chicken broth

1 tsp Olive oil

1/8 tsp Black pepper

Preparation

1. Bring 2/3 cup water to a boil in small saucepan. Stir in bulgur. Cover. Reduce heat to low. Simmer 8 minutes or until bulgur swells and has absorbed most of the water. Remove from heat. Set aside, covered, 10 minutes.

2. Meanwhile, combine tomatoes, tuna, onion and celery in large bowl. Stir in cooked bulgur. Add acocado and parsley. Stir together lemon juice, chicken broth, oil and pepper in small bowl. Pour over salad. Toss gently to mix. Chill 2 hours before serving. (Chilling brings out flavors)

NOTE: Bulgar wheat is wheat kernels that have been steamed, dried and crushed. Look for it in the rice and dried beans section or in the natrual foods aisle of your supermarket.

Cook's Notes

Dietary Exchanges: 1 Starch 1 meat Protein 17 g Cholesterol 17 mg Dietary Fiber 4 g

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Recipe Details

Total Preparation Time: Less than 15 minutes
Ingredients: Vegetables
Salads & Dressings
Actual Cooking Time: 15 to 30 minutes
Number of Servings: 2
Special Features: Make Ahead
Meal Type: Lunch
Appetizers

Nutrient Information

Calories: 166
Total Fat: 4
Saturated Fat: 1
Carbohydrates: 17
Sodium: 221