Cooking Light Salad

Name: Cooking Light Salad
Prep time: 30 min
Cook time: 40 min
Yield: 7
Ingredients: 1.5 cups cracked wheat bulgur (uncooked); 1.5 cups boiling water; 1 cup figs (dried); 1/4 cup cranberries, dried, sweetened (craisins); 1 cup parsley; 1/2 cup fresh mint; 1/2 cup lemon juice; 1/2 tsp salt; 1/2 tsp black pepper; 1.5 cups chickpeas (garbanzo beans); 1/2 cup carrots (raw, cut in slices or strips)

Prep Time

30 minutes

Cook Time

40 minutes

Servings

Ingredients

1.5 cups cracked wheat bulgur uncooked
1.5 cups boiling water
1 cup figs dried
1/4 cup cranberries, dried, sweetened craisins
1 cup parsley
1/2 cup fresh mint
1/2 cup lemon juice
1/2 tsp salt
1/2 tsp black pepper
1.5 cups chickpeas garbanzo beans
1/2 cup carrots raw, cut in slices or strips

Prep Time

30 minutes

Cook Time

40 minutes

Servings

Ingredients

1.5 cups cracked wheat bulgur uncooked
1.5 cups boiling water
1 cup figs dried
1/4 cup cranberries, dried, sweetened craisins
1 cup parsley
1/2 cup fresh mint
1/2 cup lemon juice
1/2 tsp salt
1/2 tsp black pepper
1.5 cups chickpeas garbanzo beans
1/2 cup carrots raw, cut in slices or strips

Instructions

Combined the bulgur and boiling water in a large bowl. Cover and let stand for 30 minutes. Stir in the figs and remaining ingredients. Cover salad and chill thoroughly. Serving size: 1 cup

Chicken-Avocado Sandwich

Servings

sandwich

Ingredients

1/4 cup avocado mashed
1/2 tsp fresh lime juice
1/4 tsp black pepper
1/2 tsp garlic minced
2 slices whole grain bread toasted
1/2 cup chicken breast shredded and cooked
2 Bibb lettuce leaves
2 slices tomato

Servings

sandwich

Ingredients

1/4 cup avocado mashed
1/2 tsp fresh lime juice
1/4 tsp black pepper
1/2 tsp garlic minced
2 slices whole grain bread toasted
1/2 cup chicken breast shredded and cooked
2 Bibb lettuce leaves
2 slices tomato

Instructions

Combine avocado, lime juice, black pepper and garlic. Spread evenly on one bread slice. Top with chicken, lettuce and tomato.

Tabbouleh

Servings

Ingredients

1/2 cup fine bulgur
1 cup boiling-hot water
3 Tbsp olive oil extra virgin
2 cups fresh flat-leaf parsley finely chopped
1/2 cup fresh mint finely chopped
2 medium tomatoes cut into 1/4-inch pieces
1 cucumber peeled, cut into 1/4-inch pieces
1/2 cup scallions sliced
3 Tbsp fresh lemon juice
1/4 tsp allspice
3/4 tsp salt
1/4 tsp black pepper

Servings

Ingredients

1/2 cup fine bulgur
1 cup boiling-hot water
3 Tbsp olive oil extra virgin
2 cups fresh flat-leaf parsley finely chopped
1/2 cup fresh mint finely chopped
2 medium tomatoes cut into 1/4-inch pieces
1 cucumber peeled, cut into 1/4-inch pieces
1/2 cup scallions sliced
3 Tbsp fresh lemon juice
1/4 tsp allspice
3/4 tsp salt
1/4 tsp black pepper

Instructions

Place bulgur in a heatproof bowl. Pour boiling water over, then cover bowl tightly with plastic wrap and let stand 15 minutes. Drain in a colander, pressing on bulgur to remove any excess liquid. Transfer bulgur to a bowl and toss with remaining ingredients until combined well. Enjoy!

Roasted Potatoes and Cauliflower with Chives

Servings

Ingredients

3 large Russet (baking) potatoes
3 Tbsp olive oil
1 tsp garlic powder
1 tsp dried rosemary
1 1/2 tsp paprika
1/2 tsp salt
1 tsp black pepper
1 small head cauliflower cut into small flowerets
1/3 cup fresh chives sliced, plus 8 whole chives for garnish if desired

Servings

Ingredients

3 large Russet (baking) potatoes
3 Tbsp olive oil
1 tsp garlic powder
1 tsp dried rosemary
1 1/2 tsp paprika
1/2 tsp salt
1 tsp black pepper
1 small head cauliflower cut into small flowerets
1/3 cup fresh chives sliced, plus 8 whole chives for garnish if desired

Instructions

Cut the potatoes to ¾ inch cubes. Place on a jelly-roll pan and toss with the oil, garlic powder, rosemary, paprika, salt and pepper. Roast the potatoes in the middle of a preheated 450°F. oven, turning them occasionally, for 15 minutes. Add the cauliflower, toss the mixture well, and roast 10 minutes or until the cauliflower is tender and golden in spots. Toss the vegetables with chives and serve topped with a garnish of whole chives.

A Healthier Upstate

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Ingredient: black pepper

Cooking Light Salad

Chicken-Avocado Sandwich

Tabbouleh

Roasted Potatoes and Cauliflower with Chives