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Natalie Coughlin's Citrus Bulgur Salad Recipe

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This Olympic swimmer, who loves to cook, appreciates competition in the kitchen as well as in the pool: Coughlin was a guest judge on a special episode of the Food Network's Iron Chef America. Here's a recipe she created for a light and healthy lunch.

Makes: 8 servings

Prep time: 30 minutes

Ingredients

2 cups bulgur

1 1/2 cups boiling water

1/2 cup plus 2 tablespoons lemon juice

1/4 cup orange juice

2 tablespoons honey

1 tablespoon Dijon mustard

1 teaspoon orange zest

1 teaspoon ground cumin

1 teaspoon kosher salt

1/2 teaspoon black pepper

1/2 teaspoon cinnamon

1/2 cup olive oil

1 cup dried plums, quartered

1 cup orange sections (about 4 oranges)

1/3 cup chopped mint

1/3 cup chopped parsley

1/3 cup chopped cilantro

1/3 cup chopped green onion

1 cup pistachios

Directions

  1. In a large bowl, combine bulgur, boiling water, and 1/2 cup lemon juice. Let bulgur sit, covered, 20 to 25 minutes or until water is absorbed.
  2. In a blender or food processor, combine orange juice, remaining lemon juice, honey, mustard, orange zest, cumin, salt, black pepper, and cinnamon. With blender running, slowly add oil until emulsified.
  3. Combine dressing, bulgur, dried plums, orange sections, mint, parsley, cilantro, and green onions and fold together. Refrigerate covered until ready to serve. Just before serving, fold in pistachios.

Nutrition facts per serving (1 cup): 422 calories, 8g protein, 54g carbohydrate, 21g fat (3g saturated), 10g fiber

 

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