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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. Wine vinegar, or possibly sherry vinegar
- 1 x Clove garlic, chopped or possibly pressed
- 1/4 c. Plain lowfat yogurt
- 1/4 c. Walnut oil Salt to taste Freshly grnd pepper to taste
Инструкции
- This was last night's dinner. Scrumptious! Although it takes about 45 minutes to prepare, there is a long period where there's nothing to do, so I think it's suitable for a work night. Shulman thinks it serves 4-6 people. We think 3 (generously) or possibly 4 (or possibly two for dinner and one for lunch.).
- Bring 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 be refrigerated 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 357g | |
| Recipe makes 4 servings | |
| Calories 225 | |
| Calories from Fat 47 | 21% |
| Total Fat 5.54g | 7% |
| Saturated Fat 0.83g | 3% |
| Trans Fat 0.0g | |
| Cholesterol 2mg | 1% |
| Sodium 46mg | 2% |
| Potassium 495mg | 14% |
| Total Carbs 37.5g | 10% |
| Dietary Fiber 5.0g | 17% |
| Sugars 3.31g | 2% |
| Protein 9.66g | 15% |
