Cooking & Packing
Healthy Recipes: Whole-Grain Salad
By AICR.org
Jul 29, 2008 - 5:53:37 PM

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Try something different and take your salad to the next level by combining fruits, vegetables and whole grains in one hearty dish. According to AICR experts, eating more plant foods, which are rich in fiber, vitamins, minerals and phytochemicals, offers cancer-protective benefits. If you have some extra time, make this salad a day ahead to allow the flavors to develop.

Whole-Grain Salad

1/2 yellow bell pepper, cut in bite-size pieces
1/2 tomato, seeded, cut into bite-size pieces (optional)
1/4 cup chopped radish (may substitute with sliced water chestnuts)
1/4 cup chopped scallions
1/4 cup finely chopped dried fruit (apricots, raisins, dates or cherries)
2 Tbsp. toasted pine nuts (or chopped almonds or walnuts)
3 oz. part-skim mozzarella cheese, diced
3 cups cooked (and cooled) brown rice*
Salt and freshly ground black pepper, to taste
Juice of 1 lime
2 Tbsp. extra virgin olive oil
2 Tbsp. finely chopped (or 2 tsp. dried) chives or flat-leaf parsley
2 Tbsp. finely chopped (or 2 tsp. dried) mint or cilantro

In a large bowl place bell pepper, tomato, radish, scallions, dried fruit, nuts and cheese. Mix lightly with fork. Season to taste with salt and pepper.

Fluff cooled grain with a fork and season to taste with salt and pepper. Add to the bowl of salad ingredients, mixing it in lightly with fork.

Pour lime juice, oil and herbs into a small container with a tight-fitting lid. Cover and shake well until combined. Drizzle over the salad and mix lightly with a fork. Serve or refrigerate, covered, up to 2 days.

* May substitute couscous, bulgur or quinoa.

Makes 6 servings (1 cup each).

Per serving: 230 calories, 9 g total fat (3 g saturated fat), 28 g carbohydrate,
7 g protein, 3 g dietary fiber, 130 mg sodium

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