Wild Rice And Apple Salad
|Water/Nonfat chicken broth / vegetable broth||2 Cup (32 tbs)|
|Uncooked wild rice||1 Cup (16 tbs)|
|Apples||2 Large, cored and diced|
|Lemon juice||1 Tablespoon|
|Firmly packed brown sugar||1 Tablespoon|
|Celery stalks||2 , sliced|
|Plain non fat yogurt||1⁄2 Cup (8 tbs)|
|Nonfat mayonnaise||1⁄4 Cup (4 tbs)|
Bring water or broth to a boil in a medium saucepan.
Stir in wild rice.
Cover and simmer for 1 hour or until rice is tender and kernels are slightly open.
Combine apples with lemon juice, brown sugar, and celery.
Toss with brown rice, yogurt, and mayonnaise.
Serving size: Complete recipe
Calories 977 Calories from Fat 22
% Daily Value*
Total Fat 3 g4.1%
Saturated Fat 0.41 g2%
Trans Fat 0 g
Cholesterol 2.5 mg0.8%
Sodium 722.8 mg30.1%
Total Carbohydrates 223 g74.2%
Dietary Fiber 21.4 g85.7%
Sugars 72.9 g
Protein 32 g63.1%
Vitamin A 12.7% Vitamin C 58.7%
Calcium 15.7% Iron 41.9%
*Based on a 2000 Calorie diet