Mediterranean Shrimp with Bulgur

Delicious skillet shrimp and bulgur dinner sprinkled with parsley – perfect for Mediterranean cuisine that can be ready in 25 minutes.

  • Prep Time 25 min
  • Total Time 25 min
  • Servings 6

Ingredients

2
cups water
1
cup uncooked bulgur wheat
2
teaspoons olive oil
1
medium onion, chopped (1/2 cup)
1/4
cup dry white wine or nonalcoholic wine
2
cans (14.5 oz each) diced tomatoes with basil, oregano and garlic, undrained
3
tablespoons chopped fresh parsley
1
tablespoon capers, drained
1/4
teaspoon freshly ground black pepper
1/8
teaspoon crushed red pepper flakes
1
lb uncooked small (30 to 40 count) shrimp, peeled, deveined
1/2
cup crumbled reduced-fat feta cheese (2 oz)
  • 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.

Expert Tips

If you cannot find diced tomatoes with basil, oregano and garlic, use plain diced tomatoes and add 1 teaspoon each of finely chopped fresh garlic, dried oregano and dried basil.

Whole Grain Serving: 1

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
210
(
Calories from Fat
35),
% Daily Value
Total Fat
4g
4%
(Saturated Fat
1 1/2g,
1 1/2%
Trans Fat
0g
0%
),
Cholesterol
110mg
110%;
Sodium
480mg
480%;
Total Carbohydrate
25g
25%
(Dietary Fiber
6g
6%
  Sugars
4g
4%
),
Protein
18g
18%
;
% Daily Value*:
Vitamin A
10%;
Vitamin C
15%;
Calcium
10%;
Iron
20%;
Exchanges:
1 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choices:
1 1/2
*Percent Daily Values are based on a 2,000 calorie diet.