Lemon Parmesan Shrimp and Vegetables over Bulgur Recipe


 

The Mediterranean Diet is a great way of eating to protect your heart! It includes a variety of whole grains, seafood, fresh fruits and vegetables, legumes, and heart healthy sources of fat. There are many ways to cook within the Mediterranean Diet and many flavors that fit within it.  This lemon parmesan shrimp and vegetables over bulgur is a quick and easy recipe to get you excited to make dinner and help keep your heart healthy.

This dish is bursting with fiber, heart healthy protein, vitamin C, and vitamin B6. It tastes as great as it is good for your body. You’re not only eating a dish that is simple and delicious, but the whole grain bulgur is a great source of fiber, protein, and magnesium. Bulgur is a name for cracked and parboiled groats from a variety of wheat species and just ½ cup contains about half of the daily fiber recommendation for adults.

Shrimp is a low-fat source of protein that cooks quickly (just 3-5 minutes in your hot oven). If you roast the veggies and shrimp together while the bulgur is cooking, you can save yourself time and energy. The cauliflower and broccoli are excellent sources of vitamin C, which can help keep you healthy during the cold and flu season. Top these nutrient powerhouses with some lemon and parmesan cheese to make this easy and accessible dish extra delicious.

Serves: 2

Prep Time: 10 minutes

Cooking Time: 20 minutes

Total Time: 30 minutes

 

Ingredients:

  • ½ cup uncooked bulgur
  • 8 ounces uncooked shrimp, peeled and deveined (12-18 shrimp depending on size)
  • 2 cups chopped broccoli
  • 2 cups chopped cauliflower
  • 1 tablespoon extra virgin olive oil
  • salt and pepper to taste
  • 1 tablespoon grated parmesan cheese
  • 1 lemon, juiced

    Directions:

    1. Preheat oven to 400 degrees F. Prepare bulgur by adding bulgur and 1 cup cold water to a medium sized pot. Bring to a boil, then simmer on low for 12-15 minutes, or until tender. Drain excess water, then fluff bulgur with a fork. Set aside.
    2. While bulgur is cooking, add chopped broccoli and cauliflower to a lined or sprayed baking sheet, drizzle olive oil over vegetables and season with salt and pepper. Mix together and bake for 15 minutes.
    3. Remove baking sheet from oven and add shrimp and cheese. Toss together and bake for another 3-5 minutes, or until shrimp have just turned pink. Do not overcook.
    4. Divide bulgur between two bowls, and top with vegetables and shrimp. Squeeze lemon over hot shrimp and vegetables and eat immediately. Optional: top with parsley, more parmesan and salt/pepper if desired.

    Notes:

    1. Chopping vegetables into similar sized pieces, smaller pieces will crisp up more than larger ones.
    2. Frozen shrimp is a great and economical option, just defrost in the fridge overnight, or in a bowl of cool water before baking.

      Nutritional Facts (per 1 serving):

      Calories: 361

      Total Fat: 8.5 g

      Cholesterol: 216 mg

      Sodium: 334.6 mg

      Total Carbohydrates: 32.6 mg

      Dietary Fiber: 6.4 g

      Sugar: 5 g

      Protein: 36.1 g

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