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Randy Mayor; Melanie J. Clarke Photo by: Randy Mayor; Melanie J. Clarke

Lemon-Dill Bulgur Salad with Scallops

Watercress is a pungent green with a peppery bite. Generally sold in small bunches, its dark green leaves are small and crisp. Wash and shake it dry just before serving.

Cooking Light MAY 2001

  • Yield: 6 servings

Ingredients

  • 2 cups water
  • 1 cup uncooked bulgur
  • Cooking spray
  • 1 1/2 pounds sea scallops
  • 2 cups chopped seeded cucumber
  • 1 1/2 cups chopped plum tomato
  • 1 cup frozen corn kernels, thawed
  • 1/4 cup chopped fresh or 1 tablespoon dried dill
  • 1/4 cup lemon juice
  • 2 tablespoons olive oil
  • 1 1/2 teaspoons salt
  • 1 teaspoon sugar
  • 1 teaspoon bottled minced garlic
  • 1/4 teaspoon freshly ground black pepper
  • 6 cups trimmed watercress (about 2 bunches) or baby spinach

Preparation

Bring the water to a boil in a medium saucepan. Add bulgur; partially cover, reduce heat, and simmer for 5 minutes. Drain; cool.

While the bulgur cooks, heat a medium nonstick skillet coated with cooking spray over medium-high heat. Add scallops, and cook 3 minutes, turning once. Remove from heat; place scallops in a large bowl.

Add bulgur, cucumber, and next 9 ingredients (cucumber through pepper) to scallops in bowl; toss well to coat. Place 1 cup watercress on each of 6 plates; top each serving with 1 cup scallop mixture.

Nutritional Information

Amount per serving
  • Calories: 275
  • Calories from fat: 21%
  • Fat: 6.5g
  • Saturated fat: 0.8g
  • Monounsaturated fat: 3.5g
  • Polyunsaturated fat: 1g
  • Protein: 24.4g
  • Carbohydrate: 32.4g
  • Fiber: 6.9g
  • Cholesterol: 37mg
  • Iron: 1.7mg
  • Sodium: 795mg
  • Calcium: 103mg
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Lemon-Dill Bulgur Salad with Scallops recipe

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