Whole grains, such as bulgur, are healthful choices. You can use smoked chicken or drained and rinsed chickpeas instead of the ham.
- Portion size 4 servings
- Credits : Canadian Living Magazine: October 2006
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.)
Nutritional facts <b>Per serving:</b> about
- Sodium 939 mg
- Protein 14 g
- Calories 274.0
- Total fat 10 g
- Cholesterol 20 mg
- Saturated fat 1 g
- Total carbohydrate 36 g
- Iron 13.0
- Folate 14.0
- Calcium 3.0
- Vitamin A 12.0
- Vitamin C 95.0