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Receta Autumn Wild Rice Walnut Broccoli Salad

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Raciónes: 4

Ingredientes

Cost per serving $1.09 view details
  • 3 1/2 c. Water
  • 1 c. Wild rice, rinsed Salt to taste
  • 1 lb Broccoli florets, steamed until crisp-tender
  • 1/2 c. Broken walnut pcs, toasted, or possibly pecans
  • 1/2 c. Minced fresh parsley
  • 2 Tbsp. Fresh lemon juice
  • 1 Tbsp. Wine vinegar, or possibly sherry vinegar
  • 1 x Clove garlic, chopped or possibly pressed
  • 1/4 c. Plain lowfat yogurt
  • 1/4 c. Walnut oil Salt to taste Freshly grnd pepper to taste

Direcciones

  1. This was last night's dinner. Scrumptious! Although it takes about 45 minutes to prepare, there is a long period where there's nothing to do, so I think it's suitable for a work night. Shulman thinks it serves 4-6 people. We think 3 (generously) or possibly 4 (or possibly two for dinner and one for lunch.).
  2. Bring the water to a boil and add in the rice. Add in salt to taste, bring back to a boil, reduce heat, cover, and simmer for about 40 min, till the rice is tender. Drain and toss with the broccoli, nuts, and parsley.
  3. [Meanwhile, steam broccoli and chop nuts.]
  4. Mix together the lemon juice, vinegar, garlic, and yogurt. Whisk in the walnut oil and add in salt and pepper. Toss with the rice mix, correct the seasonings, and serve; or possibly chill till shortly before serving.
  5. Note: If the salad is to be refrigerated for a long time, add in the broccoli and parsley shortly before serving to retain their bright color.
  6. [Shulman says this serves 4-6. We think 3-4.]

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Nutrition Facts

Amount Per Serving %DV
Serving Size 357g
Recipe makes 4 servings
Calories 225  
Calories from Fat 47 21%
Total Fat 5.54g 7%
Saturated Fat 0.83g 3%
Trans Fat 0.0g  
Cholesterol 2mg 1%
Sodium 46mg 2%
Potassium 495mg 14%
Total Carbs 37.5g 10%
Dietary Fiber 5.0g 17%
Sugars 3.31g 2%
Protein 9.66g 15%
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