FLAVORFUL RICE SALAD
"I started with a basic bean, rice and onion medley and added veggies and a lighter dressing to make it healthier. You can substitute brown rice for the long grain if you like." -Kim Cook, Dade City, Florida
Provided by Taste of Home
Categories Lunch
Time 15m
Yield 6 servings.
Number Of Ingredients 9
Steps:
- In a large bowl, combine the beans, rice, tomatoes, onions, celery, spinach and cilantro. Drizzle with dressing; toss to coat. Cover and refrigerate for 1 hour., Just before serving, sprinkle with cheese.
Nutrition Facts : Calories 181 calories, Fat 3g fat (2g saturated fat), Cholesterol 11mg cholesterol, Sodium 617mg sodium, Carbohydrate 27g carbohydrate (4g sugars, Fiber 5g fiber), Protein 9g protein. Diabetic Exchanges
ASIAN BROWN RICE AND VEGETABLE SALAD
This main-dish salad, topped with a sesame-wasabi dressing, is an interesting combination of colors, textures, aromas, and flavors.
Yield Serves 4; 1/2 cup rice, 1/2 cup spinach, 1/2 cup broccoli slaw, and 2 tablespoons dressing per serving
Number Of Ingredients 12
Steps:
- In a medium saucepan, stir together the water, 2 tablespoons vinegar, brown sugar, and gingerroot. Bring to a simmer over medium-high heat, stirring occasionally.
- Stir in the rice. Reduce the heat and simmer, covered, for 10 minutes. Remove the pan from the heat. Let stand, covered, for 5 minutes. Fluff the rice with a fork. Let the mixture cool in the pan, uncovered, for 5 to 10 minutes.
- Meanwhile, in a small bowl, whisk together the broth, remaining 1 tablespoon vinegar, soy sauce, oil, and wasabi. Set aside.
- For each serving, make a single layer of spinach on a salad plate, followed in order by a layer each of rice, broccoli slaw, and walnuts. Drizzle about 2 tablespoons of dressing over each salad.
- Add small amounts of wasabi paste to various dishes, such as salad dressings, marinades, and sauces, to enhance the flavor without adding sodium. Just proceed carefully-wasabi, sometimes called Japanese horseradish, is fiery!
- If the produce section of your grocery store has only large pieces of gingerroot, it is appropriate to break off what you need. Use a spoon, knife, or vegetable peeler to remove the skin before grating, slicing, or finely chopping the flesh.
- (Per serving)
- Calories: 150
- Total fat: 4.5g
- Saturated: 0.5g
- Trans: 0.0g
- Polyunsaturated: 2.5g
- Monounsaturated: 1.0g
- Cholesterol: 0mg
- Sodium: 110mg
- Carbohydrates: 24g
- Fiber: 3g
- Sugars: 4g
- Protein: 4g
- Calcium: 24mg
- Potassium: 248mg
- 1 1/2 starch
- 1/2 fat
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