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Ингредиенты
- 3 1/2 c. Water
- 1 c. Wild rice, rinsed Salt to taste
- 1 lb Broccoli florets, steamed Until crisp-tender
- 1/2 c. Broken walnut pcs, Toasted, or possibly pecans
- 1/2 c. Minced fresh parsley
- 2 Tbsp. Fresh lemon juice
- 1 Tbsp. Red wine vinegar or possibly sherry vinegar
- 1 cl Garlic, chopped or possibly thru pr
- 1/4 c. Plain lowfat yogurt
- 1/4 c. Walnut oil Salt to taste Freshly grnd pepper To taste
Инструкции
- Preparation Time: 0:45Bring the water to a boil and add in the rice. Add in salt to taste, bring back to a boil, reduce heat, cover, and simmer for about 40 min, till the rice is tender. Drain and toss with the broccoli, nuts, and parsley.
- [Meanwhile, steam broccoli and chop nuts.] Mix together the lemon juice, vinegar, garlic, and yogurt. Whisk in the walnut oil and add in salt and pepper. Toss with the rice mix, correct the seasonings, and serve; or possibly chill till shortly before serving.
- Note: If the salad is to berefrigerated for a long time, add in the broccoli and parsley shortly before serving to retain their bright color. [Shulman says this serves 4-6. We think 3-4.]
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 476g | |
| Recipe makes 3 servings | |
| Calories 300 | |
| Calories from Fat 62 | 21% |
| Total Fat 7.38g | 9% |
| Saturated Fat 1.1g | 4% |
| Trans Fat 0.0g | |
| Cholesterol 3mg | 1% |
| Sodium 61mg | 3% |
| Potassium 660mg | 19% |
| Total Carbs 50.0g | 13% |
| Dietary Fiber 6.7g | 22% |
| Sugars 4.42g | 3% |
| Protein 12.88g | 21% |
