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Brown Rice and Vegetable Salad

Ingredients
  Uncooked brown rice 1 Cup (16 tbs)
  Chopped carrot 1⁄2 Cup (8 tbs)
  Fresh green beans 1 Cup (16 tbs), cut
  Frozen english peas 1 Cup (16 tbs)
  Cucumber 1 , peeled and chopped
  Sweet red pepper 1 Medium, chopped
  Tomato 1 Large, unpeeled, chopped
  Unsalted sunflower kernels 1⁄3 Cup (5.33 tbs), toasted
  Monterey jack cheese 4 Ounce, shredded (1 cup)
  Italian reduced calorie salad dressing 1⁄4 Cup (4 tbs)
  Tarragon vinegar 3 Tablespoon
  Olive oil 2 Tablespoon
  Freshly ground pepper 1⁄2 Teaspoon
  Lettuce leaves 4
Directions

GETTING READY
1) Without salt and butter, cook the rice according to directions on the package. Chill.

MAKING
2) In a saucepan, add carrot, beans, and peas and cover with water.
3) Cook for 5 to 10 minutes, till crisp-tender.
4) Drain and cool.
5) In a bowl, add rice, carrot, beans, peas, cucumber, red pepper, tomato, sunflower kernels, and cheese.
6) Add the next 4 ingredients and stir well.
7) Pour over the salad, and gently toss.
8) Refrigerate till serving time.

SERVING
9) Top over a bed of lettuce leaves.

Recipe Summary

Difficulty Level: 
Easy
Course: 
Side Dish
Method: 
Chilling
Dish: 
Salad
Restriction: 
Vegetarian
Ingredient: 
Rice
Interest: 
Everyday, Healthy
Preparation Time: 
20 Minutes
Cook Time: 
10 Minutes
Ready In: 
30 Minutes
Servings: 
8

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Average: 4.3 (15 votes)

Nutrition Rank

Nutrition Facts

Serving size

Calories 223 Calories from Fat 87

% Daily Value*

Total Fat 10 g16%

Saturated Fat 3.3 g16.6%

Trans Fat 0 g

Cholesterol 15.5 mg5.2%

Sodium 121.4 mg5.1%

Total Carbohydrates 25 g8.4%

Dietary Fiber 3.3 g13%

Sugars 3.4 g

Protein 7 g14.8%

Vitamin A 58.1% Vitamin C 46.7%

Calcium 12.6% Iron 6.3%

*Based on a 2000 Calorie diet

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Brown Rice And Vegetable Salad Recipe