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Mediterranean Shrimp with Bulgur

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Prep Time: 
25 minutes
Number of Servings: 
Serves 6
Recipe Source: 
Betty Crocker Whole Grains ($21.95, Berry Crocker, 2007)

Ingredients

  • 1 cup uncooked bulgur wheat
  • 2 tsp olive oil 1 medium onion, chopped
  • 1⁄4 cup 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 cup crumbled reduced-fat feta cheese

Directions

  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.
Nutrition Info: 
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

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