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Lemon-Dill Bulgur Salad with Scallops Recipe

Lemon-Dill Bulgur Salad with Scallops Recipe

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Ingredients

Count

Nutrition

305

Calories

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Ingredients:

Serving

2 cups water
1 cup uncooked bulgur
cooking spray
1 1/2 lb 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 tbsp dried dill
1/4 cup lemon juice
2 tbsp olive oil
1 1/2 tsp salt
1 tsp sugar
1 tsp bottled minced garlic
1/4 tsp freshly ground black pepper
6 cups trimmed watercress ( about 2 bunches) or baby spinach

Directions:

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.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	304.68 Kcal (1276 kJ)
Calories from fat	56.67 Kcal
		% Daily Value*
Total Fat	6.3g	10%
Cholesterol	46.48mg	15%
Sodium	1360.18mg	57%
Potassium	827.51mg	18%
Total Carbs	34.74g	12%
Sugars	3.05g	12%
Dietary Fiber	6.98g	28%
Protein	29.4g	59%
Vitamin C	25.6mg	43%
Vitamin A	0.6mg	20%
Iron	25.5mg	142%
Calcium	87mg	9%

Amount Per 100 g
Calories	77.23 Kcal (323 kJ)
Calories from fat	14.36 Kcal
		% Daily Value*
Total Fat	1.6g	10%
Cholesterol	11.78mg	15%
Sodium	344.77mg	57%
Potassium	209.75mg	18%
Total Carbs	8.81g	12%
Sugars	0.77g	12%
Dietary Fiber	1.77g	28%
Protein	7.45g	59%
Vitamin C	6.5mg	43%
Vitamin A	0.1mg	20%
Iron	6.5mg	142%
Calcium	22.1mg	9%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

< 200 kcals

Weightwatchers Points

5.8

Points
8

PointsPlus

Good Points

low fat,
saturated fat free,
low cholesterol

Bad Points

High in Sodium

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