Mediterranean Shrimp with Bulgur

Enjoy this cheesy shrimp and bulgur skillet meal cooked with tomatoes - perfect for a Mediterranean- style dinner that's ready in just 25 minutes.

  • prep time 25 min
  • total time 25 min
  • ingredients 12
  • servings 6

Ingredients

2
cups water
1
cup uncooked bulgur wheat
2
teaspoons olive oil
1
medium onion, chopped (1/2 cup)
1/4
cup dry white wine or nonalcoholic wine
2
cans (14.5 oz each) diced tomatoes with basil, oregano and garlic, undrained
3
tablespoons chopped fresh parsley
1
tablespoon capers, drained
1/4
teaspoon freshly ground black pepper
1/8
teaspoon crushed red pepper flakes
1
lb uncooked small (30 to 40 count) shrimp, peeled, deveined
1/2
cup crumbled reduced-fat feta cheese (2 oz)
  • 1 In 2-quart saucepan, heat water to boiling. Add bulgur; reduce heat to low. Cover; simmer about 12 minutes or until water is absorbed.
  • 2 Meanwhile, in 12-inch skillet, heat oil over medium heat. Add onion; cook about 4 minutes, stirring occasionally, until tender. Stir in wine; cook 1 minute, stirring frequently.
  • 3 Stir tomatoes, 1 1/2 tablespoons of the parsley, the capers, black pepper and red pepper flakes into onion. Cook 3 minutes. Stir in shrimp. Cover; cook 4 to 5 minutes or until shrimp are pink.
  • 4 Stir cooked bulgur into shrimp mixture. Sprinkle with cheese. Cover; cook 2 minutes. Sprinkle with remaining 1 1/2 tablespoons parsley.
  • Nutrition Information

    NUTRITION INFORMATION PER SERVING

    Serving Size: 1 Serving
    Calories
    210
    (
    Calories from Fat
    35),
    % Daily Value
    Total Fat
    4g
    4%
    (Saturated Fat
    1 1/2g,
    1 1/2%
    Trans Fat
    0g
    0%
    ),
    Cholesterol
    110mg
    110%;
    Sodium
    480mg
    480%;
    Total Carbohydrate
    25g
    25%
    (Dietary Fiber
    6g
    6%
      Sugars
    4g
    4%
    ),
    Protein
    18g
    18%
    ;
    % Daily Value*:
    Vitamin A
    10%;
    Vitamin C
    15%;
    Calcium
    10%;
    Iron
    20%;
    Exchanges:
    1 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
    Carbohydrate Choices:
    1 1/2
    *Percent Daily Values are based on a 2,000 calorie diet.
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