昼食簡単

Brussel Sprouts, Cranberry, and Bulgur Salad

Name: Brussel Sprouts, Cranberry, and Bulgur Salad
Prep time: 45 min
Total time: 45 min
Yield: 5
Ingredients: 1/3 cup dried bulgur; 1 cup boiling water; 2 cups Brussels sprouts (1/2 pound); 1/2 cup dried cranberries; 1/4 cup chopped nuts (any type); 1/4 cup orange juice; 2 tablespoons vegetable oil; 2 tablespoons vinegar; 1/4 teaspoon salt; 1/4 teaspoon black pepper

Step up your salad game with this delicious dish, perfect for a gathering of friends or an easy lunch. Try substituting sunflower or pumpkin seeds for a nut-free option.

45 min5 人前

栄養成分（1食あたり）

1食あたりの値 · 1食分の量: 1/5 of recipe

193

カロリー

タンパク質

26g

炭水化物

10g

脂質

食物繊維

14g

糖類

132mg

ナトリウム

飽和脂肪酸 1 g · コレステロール 0 mg

リングは1食分を2,000kcalの基準日に対する割合で表示します。Nutrolaアプリではあなた自身の目標に合わせて表示されます。

材料

dried bulgur
1/3 cup
boiling water
1 cup
Brussels sprouts (1/2 pound)
2 cups
dried cranberries
1/2 cup
chopped nuts (any type)
1/4 cup
orange juice
1/4 cup
vegetable oil
2 tablespoons
vinegar
2 tablespoons
salt
1/4 teaspoon
black pepper
1/4 teaspoon

作り方

1
Wash hands with soap and water.
2
Cover bulgur with boiling water and let stand until soft, about 30 minutes. Pour off any excess water.
3
Rinse and trim Brussels sprouts. Cut in half lengthwise then slice crosswise into thin strips.
4
In a large bowl combine bulgur, Brussels sprouts, cranberries and nuts.
5
In a small bowl or jar with a lid, combine orange juice, oil, vinegar, salt and pepper. Mix or shake well. Pour dressing over salad and serve.

メモ

•No nuts? Use sunflower or pumpkin seeds.
•No dried cranberries? Use any type of dried fruit.

出典: USDA MyPlate Kitchen · Food Hero Oregon State University Cooperative Extension Service

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