Recipes ofLindsay Young, RHN

Nutritionist

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Tabouleh

Tuesday, September 11, 2018
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Total time
1 hour
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Preparation time
15 minutes
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Portions
4

Traditional Mediterranean salad

Ingredients
or1.5 cups chopped of parsley, fresh (90 g)
or1/2 cup of wild rice, raw (80 g)
or1/2 chopped cup (1/2" pieces) of cauliflower, raw (54 g)
or1/4 medium head (about 5" dia) of cabbage, red, raw (210 g)
or12 large spears (7-1/4" to 8-1/2") of asparagus, raw (240 g)
or1/2 cup, chopped of tomatoes, orange, raw (79 g)
or1/4 cup of nuts, pistachio nuts, dry roasted, without salt added (31 g)
or1/2 unit yields of lemon juice, raw (24 g)
or1 tablespoon of oil, olive, salad or cooking (14 g)
or1/4 unit, bone and skin removed of chicken, roasting, meat only, raw (239 g)
Preparation
1.
In a medium saucepan, boil 1 cup of water. Once boiled, add rinsed black Japonica rice and cook on simmer with the lid on for 40 minutes.
2.
Heat 1 tbsp olive oil in a large skillet, then add 1 bunch of asparagus and cherry tomatoes. Season with salt and pepper, and cook on medium-high for 4-5 minutes. The tomatoes will start to appear wrinkled, and once soft, remove from heat. Leave asparagus for another 4 minutes until slightly golden on each side. Then set aside to cool. Cut asparagus into smaller pieces once cooled.
3.
Chop roughly 1/4 of a cauliflower. Add to a food processor and pulse until it resembles rice.
Nutritional information
Per 100 gPer portion (265 g)% DRI
Energy97 kcal256 kcal13 %
Fat3 g9 g14 %
Fatty acids, total saturated1 g1 g7 %
Cholesterol15 mg39 mg13 %
Sodium33 mg87 mg4 %
Carbohydrate10 g26 g9 %
Sugars2 g5 gremove
Fiber2 g6 g22 %
Protein8 g20 gremove