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Confetti Grain Salad

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Confetti Grain Salad
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  • Makes: 6 servings

Try this recipe with a variety of vegetables until you find what you and your family like best.

Ingredients

  • 1 1/2 cup brown rice, uncooked
  • 3 cup water
  • lemon (juiced)
  • 3 green onion (also called scallions)
  • 1/4 cup parsley (minced)
  • 1/2 teaspoon salt
  • black pepper (to taste)
  • 1/4 cup olive oil (or other vegetable oil)
  • 1 1/2 cup vegetables (of your favorite, cut into small pieces)

Directions

1. Wash rice and put into a 2-quart pot with water. Bring to boil, then lower heat to simmer, and cook uncovered until all the water is absorbed. (approximately 45 minutes)

2. Pour into medium sized bowl and allow to cool.

3. Pour lemon juice over rice and stir. When rice is cooled to
lukewarm, add vegetables, salt, pepper, and oil.

4. Stir and chill at least 1 hour. This dish also can be served warm.

Notes

Learn more about:

Source: University of Wyoming, Cooperative Extension, Cent$ible Nutrition Cook Book, p. g-35

Nutrition Information

Serving Size: 3/4 cup prepared salad, 1/6 of recipe
Nutrients Amount
Calories 288
Total Fat N/A
Saturated Fat 2 g
Cholesterol 0 mg
Sodium 225 mg
Total Carbohydrate 43 g
Dietary Fiber 5 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 6 g
Vitamin D 0 mcg
Calcium 40 mg
Iron 1 mg
Potassium 194 mg
N/A - data is not available
Nutrients Amount
Calories 288
Saturated Fat 2 g
Monounsaturated Fat 7 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
a-Linolenic Acid 0 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Total Carbohydrate 43 g
Dietary Fiber 5 g
Total Sugars 3 g
Added Sugars 0 g
Protein 6 g
Minerals
Calcium 40 mg
Potassium 194 mg
Sodium 225 mg
Copper 217 mcg
Iron 1 mg
Magnesium 82 mg
Phosphorus 157 mg
Selenium 15 mcg
Zinc 1 mg
Vitamins
Vitamin A 111 mcg RAE
Vitamin B6 0 mg
Vitamin B12 0 mcg
Vitamin C 12 mg
Vitamin D 0 mcg
Vitamin E 2 mg
Vitamin K 74 mcg
Folate 27 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 3 mg
Choline 27 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

CMP Food Groups
MyPlate Food Groups
Vegetables
1/4 cups
Grains
1 1/2 ounces

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