Seafood - Mediterranean Shrimp with Bulgur

By BlueSchmoo

www.eatbetteramerica.com

Rich and hearty, flavorful and quick-cooking, bulgur wheat is a whole grain often used in stir-frys and pilafs.

1 Serving: Calories 210 (Calories from Fat 35)
Total Fat 4g (Saturated Fat 1 1/2g, Trans Fat 0g) Cholesterol 110mg; Sodium 500mg
Total Carbohydrate 26g (Dietary Fiber 6g, Sugars 5g) Protein 18g Percent Daily

Ingredients

• 6 (3)
• 2 cups water (1 Cup)
• 1 cup uncooked bulgur wheat (1/2 Cup)
• 2 teaspoons olive oil (1 tsp)
• 1 medium onion, chopped (1/2 onion)
• 1/4 cup dry white wine or nonalcoholic wine (2 Tbsp)
• 2 cans (14.5 oz each) diced tomatoes with basil, garlic and oregano, undrained (1 Can)
• 3 tablespoons chopped fresh parsley (1 1/2 Tbsp)
• 1 tablespoon capers, drained (1 1/2 tsp)
• 1/4 teaspoon freshly ground black pepper (1/8 tsp)
• 1/8 teaspoon crushed red pepper flakes (1/16 tsp)
• 1 lb uncooked small (36 to 45 count) shrimp, peeled, deveined (1/2 lb)
• 1/2 cup crumbled reduced-fat feta cheese (2 oz) (1/4 Cup - 1 oz)

Details

Servings 6
Preparation time 25mins
Cooking time 50mins

Preparation

Step 1

1. In 2-quart saucepan, heat water to boiling. Add bulgur; reduce heat to low. Cover; simmer about 12 minutes or until water is absorbed.

2. Meanwhile, in 12-inch skillet, heat oil over medium heat. Add onion; cook about 4 minutes, stirring occasionally, until tender. Stir in wine; cook 1 minute, stirring frequently.

3. Stir tomatoes, 1 1/2 tablespoons of the parsley, the capers, black pepper and red pepper flakes into onion. 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.