Rice Salad Primavera
|Chicken stock/Low sodium chicken broth/water||2 Cup (32 tbs)|
|Long grain brown rice||1 Cup (16 tbs)|
|Broccoli florets||5 Ounce (About 2 Cups)|
|Carrots||2 Medium, peeled and thinly sliced|
|Zucchini||2 Small, halved lengthwise and sliced 1/2 inch thick|
|Firm tofu||8 Ounce, cut into 3/4 inch cubes|
|Sweet green pepper||1 Medium, cored, seeded, and chopped|
|Green onions||3 , including tops, finely chopped|
|Chopped walnuts||1⁄2 Cup (8 tbs) (To Garnish)|
|Lemon juice||1⁄4 Cup (4 tbs)|
|Grated lemon rind||1 Teaspoon|
|Dijon mustard||2 Teaspoon|
|Black pepper||1⁄4 Teaspoon (Otherwise To Taste)|
|Salt||1⁄4 Teaspoon (Otherwise To Taste)|
|Walnut oil/Olive oil||3 Tablespoon|
|Olive oil/Vegetable oil||2 Tablespoon|
|Snipped fresh dill/2 teaspoons dill weed, crumbled||2 Tablespoon|
1 ln a medium-size saucepan, bring the stockto a boil.
Add the rice, cover, and simmer over low heat for 40 minutes or until the rice is tender.
Let stand for 5 minutes.
2 Meanwhile, bringa large saucepan of water to a boil.
Add the broccoli and carrots and cook for 2 minutes.
Add the zucchini and cook 1 minute more or until the vegetables are crisp-tender.
Drain the vegetables, rinse under cold running water, and pat dry.
3 To make the dressing: In a large bowl, combine the lemon juice, rind, mustard, salt, and black pepper.
Add the oils in a thin stream, whisking constantly until the dressing is blended and slightly thickened.
Stir in the dill, rice, vegetables, tofu, green pepper, and green onions and toss to coat.
Sprinkle with the walnuts if desired.
Serving size: Complete recipe
Calories 2316 Calories from Fat 1204
% Daily Value*
Total Fat 136 g209.7%
Saturated Fat 15.6 g77.9%
Trans Fat 0 g
Cholesterol 14.4 mg4.8%
Sodium 1363.3 mg56.8%
Total Carbohydrates 217 g72.5%
Dietary Fiber 25 g100.1%
Sugars 27.9 g
Protein 70 g139.3%
Vitamin A 659.6% Vitamin C 715.7%
Calcium 78.8% Iron 83.3%
*Based on a 2000 Calorie diet