Chopped Salad with Wild Rice
Servings
2Serving size
about 4 cups saladThis recipe can easily be multiplied but does not make very good leftovers.
Ingredients
| -9 1/2 cup Water |
| 1/2 cup Wild rice |
| 4 tsp. Olive oil |
| 2 Tbsp. Apple cider vinegar |
| 2 Tbsp. Maple syrup |
| 2 Tbsp Water |
| 3 5 5 sprigs Fresh dill (chopped) |
| 1/8 tsp. Salt |
| 1/8 tsp., ground Black pepper |
| 1/2 large Yellow bell peppers (seeded and diced) |
| 1/2 large Green bell peppers (seeded and diced) |
| 8 ounces Yellow squash (diced) |
| 2 Ounces Reduced fat monterey jack cheese (shredded) |
| 8 leaf outer Romaine lettuce (coarsely chopped) |
| 1/4 cup Pumpkin seeds |
| 1/2 medium Avocados, raw (diced) |
Instructions
When the water begins to boil add the wild rice and reduce the heat until the water is simmering.
Cover the rice and cook for about 30 minutes until there is about 1 tablespoon of water left.
Remove from the heat and let stand for about 5 minutes.
Fluff the rice and place in the refrigerator (if you are in a hurry you can place it in the freezer, but check it about every 5 minutes and fluff the rice).
Place the sesame oil, vinegar, maple syrup, water, dill, salt, and pepper in a blender or mini-chopper and blend until smooth.
Chill well.
When the rice and the dressing are chilled, place them in a large mixing bowl with the yellow pepper, green pepper, yellow squash, Monterey jack cheese, lettuce, and pumpkin seeds.
Fold together gently.
Top with the pumpkin seeds and diced avocado and serve.
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Special Diet Information
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Lactose
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.
Recipe Notes
This salad has it all: everything you need to improve your Med Diet Score. It was designed to use Mediterranean diet guidelines but with American ingredients. There are great veggies, high fiber whole cereals (wild rice), great fats in the olive oil, seeds, nuts, and avocado, along with a modest amount of cheese.
At first glance it appears to have a lot of fat, but over half of the total fat are good fats with lots of polyunsaturated and monounsaturated fats.
This is the perfect summer salad.