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Food & Health : Cooking & Packing Last Updated: Apr 20, 2011 - 9:38:09 AM

Healthy Recipes: Wild Rice Salad
Oct 7, 2008 - 10:04:37 AM

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Take a Walk on the Wild Side

With its firm, chewy texture and slightly nutty flavor, wild rice is a hearty addition to any meal. This week’s dish is the perfect accompaniment to baked fish or chicken, and also makes an ideal choice for lunch bags, as it can be served cold. The red onion adds a jolt of color and a source of quercetin, a phytochemical that may have anti-cancer effects. The almonds provide some crunch as well as heart-healthy monounsaturated fat.

Wild Rice Salad

3/4 cup wild rice
3/4 cup finely chopped celery
1/2 cup dried sour cherries, coarsely chopped
1/3 cup slivered toasted almonds, coarsely chopped *
1/3 cup finely chopped red onion
1/4 cup orange juice
1 Tbsp. walnut oil, or canola oil
Salt and freshly ground black pepper, to taste

In a medium saucepan, combine the wild rice with 2 1/2 cups cold water. Cover, bring to a boil, reduce the heat and simmer until the rice is almost tender, about 50 minutes. Drain, and place the rice in a mixing bowl. There will be about 3 cups cooked rice.

Add the celery, cherries, nuts, onion, orange juice, and oil.  Mix with a fork until the ingredients are well combined. Season the salad to taste with salt and pepper. This salad keeps, covered in the refrigerator, for up to three days.

* If your local grocer doesn’t sell toasted almonds, toast them yourself. Preheat the oven to 350 degrees and spread the nuts on a baking sheet. Toast until fragrant and lightly colored, about 8 minutes, stirring them once or twice.  Cool completely before chopping.

Makes 4 servings. 

Per serving: 260 calories, 8 g total fat (less than 1 g saturated fat), 40 g carbohydrate, 7 g protein, 4 g dietary fiber, 95 mg sodium.


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