Each serving provides calories 270, calories from fat 63, fat 7 g, saturated fat 1 g, cholesterol 13 mg,
carbohydrate 38 g, fibre 4 g, sugars 6 g, protein 18 g.

Choices per serving: Carbohydrate 2, Meat & Alternatives 2, Fat 1/2

ready in about 20 minutes; serves 4
You might need to buy:
  • small whole-wheat pita breads
  • Juice of 1 lemon
  • Salt and pepper

Bulgur wheat is a good source of starchy carbohydrate, dietary fiber, and B vitamins, as it contains all the particularly nutritious outer layers of the grain except the bran itself.
The inclusion of raw vegetables in this salad not only adds texture and color, but also vitamins, particularly those with antioxidant properties.
Shrimp, like all seafish, contain iodine, which is needed for the formation of the thyroid hormones and the functioning of the thyroid gland itself.

cals 366
protein 18 g
fat 13 g (of which saturated fat 2 g)
carbohydrate 44 g (of which sugars 5 g)
fibre 1.6 g

ready in about 30 minutes; serves 4
You might need to buy:
  • Bulgur Wheat and Shrimp Salad
  • bulgur wheat
  • shelled cooked shrimps
  • Lime and Chile Dressing
  • extra-virgin olive oil
  • lime juice
  • dry chile flakes
  • Salt and fresh-ground black pepper