SMART SUBSTITUTION Instead of toting a pasta salad along to the next potluck, try a salad that features a whole grain such as bulgur (precooked wheat that’s been dried and cracked). Most grains work well when tossed and seasoned with the same ingredients used in pasta salads, and they are definitely better for you.

　　

Ingredients

serves 4

　　1 1/3 cups medium-grind bulgur

　　Coarse salt and ground pepper

　　2 2/3 cups boiling water

　　1 pint grape tomatoes, halved

　　1 1/2 cups loosely packed fresh flat-leaf parsley, coarsely chopped

　　2 small shallots, minced

　　1/4 cup red-wine vinegar

　　2 tablespoons plus 2 teaspoons olive oil

　　4 ounces fresh goat cheese, crumbled

　　

Step 1

In a heatproof bowl, combine bulgur, 1 teaspoon salt, and the boiling water. Cover and let stand until tender but slightly chewy, about 30 minutes.

　　

Step 2

Drain bulgur in a fine sieve, pressing to remove liquid; return to bowl. Add tomatoes, parsley, shallots, vinegar, and oil. Season with salt and pepper, and toss. Serve topped with cheese.

　　

nutrition information

Step 3

(Per Serving)

　　

Step 4

Calories: 358

　　

Step 5

Fat: 16.2g (5.6g Saturated Fat)

　　

Step 6

Protein: 12.9g

　　

Step 7

Carbohydrates: 44.9g

　　

Step 8

Fiber: 10.7g

　　Everyday Food: Light