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Recipe: Wild Rice Citrus Salad
Servings: 4
Preparation Time: 15 min.
Cooking Time: 0 min.
 
Ingredients:
  • 1-1/2 cups cooked wild rice, or gourmet rice blend
  • 1/2 cup slivered almonds
  • 1/3 cup currants
  • 1/2 cup orange juice
  • 2 Tbs. fresh Italian parsley, chopped
  • 2 Tbs. fresh cilantro, chopped
  • 2 Serrano chili, seeded and minced (wear rubber gloves)
  • 1 Tbs. orange zest
  • 2 cup mixed salad greens
  • 1/2 cup bottled vinaigrette dressing
This Recipe is considered:
Low Cholesterol
Cooking Directions:
Combine all ingredients, except greens and vinaigrette, in a bowl. Chill. Assemble by making a bed of greens on the plate, drizzle with dressing and top with rice salad. Drizzle more vinaigrette on top if desired.
 
Per Serving: calories 379, fat 23.2g, calories from fat 55%, protein 7.2g, cholesterol 0.0mg, dietary fiber 5.0g

Nutrients Exchanges
Calories 379 Milk Exchanges 0.0
Protein 7.2g Vegetable Exchanges 1.0
Carbohydrates 39.0g Fruit Exchanges 0.8
Dietary Fiber 5.0g Bread Exchanges 1.2
Sugar 17.6g Other Carbohydrates/Sugar Exchanges 0.0
Fat Total 23.2g Lean Meat Exchanges 0.5
Saturated Fat 3.3g Very Lean Meat/Protein Exchanges 0.0
Mono-unsaturated Fat 9.5g Fat Exchanges 4.7
Poly-unsaturated Fat 10.5g
% Calories from Fat 55%    
Cholesterol 0.0mg
Sodium 243.4mg
Vitamins Minerals
Vitamin A 506.6IU Calcium 88.2mg
Thiamin (B1) 1.6mg Copper 0.6mg
Riboflavin (B2) 1.0mg Iron 2.1mg
Niacin (B3) 2.5mg Magnesium 101.7mg
Vitamin B6 0.6mg Manganese 1.4mg
Vitamin B12 0.0mcg Phosphorus 190.3mg
Vitamin C 125.5mg Potassium 547.3mg
Vitamin E 11.4IU Selenium 7.8mcg
Folate 58.0mcg Sodium 243.4mg
Pantothenic Acid 0.8mg Zinc 1.4mg