Most of the sodium in our diet comes from packaged, processed products. Eating fewer of these foods can help reduce sodium intake and lower blood pressure. The American Heart Association recommends no more than 2,300mg of sodium daily. Even cutting back by 1,000mg daily can improve blood pressure and heart health. This recipe from Hillary Ventura MS, RD, LDN, is a step in the right direction.
Ingredients:
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2 cups bulgur wheat
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1 tsp. ground cinnamon
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6 ounces chopped fresh red onion
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1 tsp. kosher salt
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3 1/2 cups boiling water
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4 lbs. grilled chicken breast
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1 tbsp. olive oil
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1/3 cup lemon juice
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2 cups chopped fresh Italian parsley
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3 tbsp. chopped fresh mint
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20 ounces chopped fresh tomatoes
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1/2 tsp. ground black pepper
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16 leaves of romaine leaf lettuce
Preparation:
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In a large bowl, add the bulgur wheat, cinnamon, onion, salt and boiling water. Cover the bowl with plastic wrap and let the bulgur wheat steam for 15 to 20 minutes. Drain off any excess water.
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Slice the grilled chicken into 4-ounce portions.
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In another bowl, combine olive oil, lemon juice, parsley and mint. Add the tomatoes and pepper. Combine with bulgur wheat.
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Clean romaine lettuce.
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Plate lettuce, grilled chicken and tabbouleh. Enjoy!
Nutritional value per serving:
Calories: 317cal
Fat: 13g (Saturated: 1.9g)
Protein: 34g
Fiber: 5g
Carbohydrates: 17g
Sodium: 372mg
Serves 8.
Too Much Salt Is Bad for Your Heart – and Sleep
