Serves 4
Ready in 45-50 minutes
Syns per Serving - Free on Extra Easy
Ingredients
198g/7oz dried bulgur wheat
397g/14oz cherry vine tomatoes
1 red pepper, deseeded and cut into bite-sized pieces
2-3 garlic cloves, peeled and finely chopped
low calorie cooking spray
salt and freshly ground black pepper
6 spring onions, thinly sliced
312g/11oz cooked and peeled large prawns
a small handful of roughly chopped flat-leaf parsley
juice of 1 lemon
Method
1. Place the bulgur wheat in a large, heatproof bowl and pour over boiling water to just cover the grains. Cover and leave to soak for 15-20 minutes until all the water is absorbed.
2. Preheat the oven to 200c/Gas 6. Place the tomatoes and red pepper on a non-stick baking sheet, scatter over the garlic and spray with low calorie cooking spray. Season well and roast in the oven for 15-20 minutes. Remove from the oven and transfer to a wide, shallow salad bowl along with any juices.
3. Fluff up the bulgur wheat grains with a fork and add the tomatoes and peppers with the spring onions, prawns and chopped herbs. Stir in the lemon juice, season well and toss to combine evenly. Serve immediately.
Syns per Serving - Free on Extra Easy
Ingredients
198g/7oz dried bulgur wheat
397g/14oz cherry vine tomatoes
1 red pepper, deseeded and cut into bite-sized pieces
2-3 garlic cloves, peeled and finely chopped
low calorie cooking spray
salt and freshly ground black pepper
6 spring onions, thinly sliced
312g/11oz cooked and peeled large prawns
a small handful of roughly chopped flat-leaf parsley
juice of 1 lemon
Method
1. Place the bulgur wheat in a large, heatproof bowl and pour over boiling water to just cover the grains. Cover and leave to soak for 15-20 minutes until all the water is absorbed.
2. Preheat the oven to 200c/Gas 6. Place the tomatoes and red pepper on a non-stick baking sheet, scatter over the garlic and spray with low calorie cooking spray. Season well and roast in the oven for 15-20 minutes. Remove from the oven and transfer to a wide, shallow salad bowl along with any juices.
3. Fluff up the bulgur wheat grains with a fork and add the tomatoes and peppers with the spring onions, prawns and chopped herbs. Stir in the lemon juice, season well and toss to combine evenly. Serve immediately.
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