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Confetti Grain Salad

Confetti Grain Salad
Makes: 8 servings

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

Ingredients

  • 1 1/2 cups brown rice, uncooked
  • 3 cups water
  • 2 lemons, juiced
  • 3 green onions (scallions)
  • 1/4 cup fresh parsley, minced
  • 1/2 teaspoon salt
  • 1 dash black pepper
  • 1/4 cup olive oil (or cooking oil of choice)
  • 1 1/2 cups mixed vegetables, cut into small pieces

Directions

  1. Wash hands with soap and water.
  2. 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)
  3. Pour into medium sized bowl and allow to cool.
  4. Pour lemon juice over rice and stir. When rice is cooled to lukewarm, add vegetables, salt, pepper, and oil.
  5. Stir and chill at least 1 hour. This dish also can be served warm.

Notes

Learn more about:

Source:

Cent$ible Nutrition Cookbook
University of Wyoming Cooperative Extension
Cent$ible Nutrition Program

Nutrition Information

Serving Size: 3/4 cup prepared salad, 1/6 of recipe
Nutrients Amount
Total Calories 233
Total Fat 8 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 170 mg
Carbohydrates 35 g
Dietary Fiber 4 g
Total Sugars 2 g
Added Sugars included 0 g
Protein 4 g
Vitamin D 0 mcg
Calcium 22 mg
Iron 1 mg
Potassium 196 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 233
Total Fat 8 g
Saturated Fat 1 g
Monounsaturated Fat 5 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 0 g
Omega 3 - DHA 0 g
Cholesterol 0 mg
Carbohydrates 35 g
Dietary Fiber 4 g
Total Sugars 2 g
Added Sugars included 0 g
Protein 4 g
Minerals
Calcium 22 mg
Potassium 196 mg
Sodium 170 mg
Copper 0 mg
Iron 1 mg
Magnesium 57 mg
Phosphorus 141 mg
Selenium 7 mg
Zinc 1 mg
Vitamins
Vitamin A 83 mcg
Vitamin B6 0.2 mg
Vitamin B12 0.0 mcg
Vitamin C 9 mg
Vitamin D 0 mcg
Vitamin E 2 mg
Vitamin K 52 mcg
Folate 26 mcg
Thiamin 0.2 mg
Riboflavin 0.1 mg
Niacin 3 mg
Choline 20 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Grains 1 1/2 ounces
Vegetables 1/4 cups

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