Warm Ham and Bulgur Salad
Warm Ham and Bulgur Salad (left) and Rice Bowl with Tofu Photography by David Scott
This recipe makes 4 servings
Nutritional Info |
|
|---|---|
| Per serving: about | - |
| cal | 274 |
| pro | 14 g |
| total fat | 10 g |
| sat. fat | 1 g |
| carb | 36 g |
| fibre | 6 g |
| chol | 20 mg |
| sodium | 939 mg |
| % RDI: | - |
| calcium | 3 |
| iron | 13 |
| vit A | 12 |
| vit C | 95 |
| folate | 14 |
Whole grains, such as bulgur, are healthful choices. You can use smoked chicken or drained and rinsed chickpeas instead of the ham.
Ingredients
- 1 cup bulgur
- 1 tbsp vegetable oil
- 1 onion, chopped
- 1 clove garlic, minced
- 1 cup thinly sliced mushrooms
- 1 sweet red pepper, cubed
- 1 zucchini, diced
- 6 oz Black Forest ham, cut into 1/2 inch cubes
- Dressing
- 1/4 cup orange juice
- 1 tbsp vegetable oil
- 2 tsp Dijon mustard
- 1/2 tsp salt
- 1/4 tsp pepper
Preparation
In heatproof bowl, pour 1 cup (250 mL) boiling water over bulgur; cover and let stand until water is absorbed and bulgur is tender, about 30 minutes.
Meanwhile, in skillet, heat oil over medium-high heat; sautee onion, garlic and mushrooms until softened, about 5 minutes.
Add red pepper and zucchini; sautee until tender-crisp, about 3 minutes.
Dressing: In large bowl, whisk together orange juice, oil, mustard, salt and pepper. Add bulgur, ham and sauteed vegetables; toss to combine. (Make-ahead: Refrigerate, uncovered, in airtight microwaveable containers until cold; cover and refrigerate for up to 2 days. Microwave, covered, at medium-high/ 70% for 3 minutes.)
Source : Canadian Living Magazine: October 2006
- Keywords : Salad; Sides; High fibre; Reduced fat; Ham; Mushrooms;
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