A New Spin on Whole Grains

 

Rice Salad
Serves: 12 | Serving Size: 1/2 cup

Brown Rice SaladIngredients:

  • 2 cups brown rice
  • 1 tablespoon trans-fat-free margarine
  • 1/2 cup slivered almonds
  • 1 cup golden raisins
  • 1/2 cup cider vinegar
  • 1 garlic clove, crushed
  • 1 tablespoon Dijon mustard
  • 4 ounces orange juice
  • 1/4 cup brown sugar
  • 2 tablespoons olive oil
  • 3 cups Romaine lettuce

Directions:

  1. Cook brown rice according to package directions.
  2. Heat a large nonstick skillet over medium-high heat. Add the margarine, then the almonds, then the rest of the ingredients (except the lettuce).
  3. Bring this mixture to a boil. Lower the heat to a simmer and cook briefly, about 1 minute.
  4. Toss the brown rice in the almond mixture, then serve over a bed of Romaine lettuce.

Nutrition Information:

  • Serves 12. Each serving contains 219 calories, 6 g fat, 1 g saturated fat, 0 g trans fat, 0 mg cholesterol, 27 mg sodium, 39 g carbohydrate, 2 g dietary fiber, 12 g sugar, and 4 g protein.
  • Each serving has 21% DV vitamin A, 6% DV vitamin C, 3% DV calcium, and 5% DV iron.

Chef’s Tips:

  • The sweet raisins and crunchy almonds combine to enrich this dish with lots of different flavors and textures.
  • You can also use converted brown rice if brown rice is a harder sell at your table.
  • The greens in this salad are endlessly adaptable! Try a spring mix, baby greens, or even shredded kale.

Here's a PDF of the handout!

Become a premium member today and get access to hundreds of articles and handouts plus our premium tools!

Upcoming Posts


September 2021

 
UP NEXT IN Cooking, Food and Health, Prevention, Kids
New Study: Eating Patterns and Childhood Obesity

 
UP NEXT IN Food and Health, Prevention, Kids
Eating Patterns and Childhood Obesity

New Products Available Now

 
Published on Categories nutrition, articles, best wellness, prevention, food shopping, food and health, weight control, nutrition education resources, ingredients, kids, healthy plate, Premium, weight calories satietyTags , , , ,