dish
Brown Rice and Crunchy Vegetable Salad

4
Serves
158
Calories
14
Nutrients
12
Vitamins

Ingredients

1/2 cup short-grain brown rice
1 medium zucchini
2 stalks celery
1/2 bunch arugula
2 tablespoons fresh lemon juice
1/4 cup chicken or vegetable stock
1 tablespoon coarse-grained mustard
1 tablespoon olive oil
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper

Cooking Instructions

1. Fill a 2-quart saucepan with 6 cups of salted water and bring to a boil. Add the rice and boil, uncovered, stirring occasionally, until al dente, about 25 minutes. Drain the rice in a colander and rinse under cold running water until cool. Drain rice well.

2. While the rice is cooking, cut the zucchini, celery, carrot and bell pepper into 1/4" dice. Remove the tough stems from the arugula and chop the leaves. Chop the scallions.

3. Prepare an ice bath and bring another pot of salted water to a boil. Cook the zucchini, celery, carrot and bell pepper for 1 minute. Drain in a colander and plunge into the ice bath. Drain the vegetables well.

4. In a large bowl, whisk together the lemon juice, stock, mustard, oil, salt and pepper. Add the rice, blanched vegetables, arugula and scallions and toss well to combine. Adjust the salt and pepper to taste and serve at room temperature.

Serving Size: about 1 cup of salad

Nutrition Information

Number of Servings: 4
Serving Size
0
Calories
158
Protein
4 g
Total Carbohydrate
27 g
Dietary Fiber
4 g
Soluble Fiber
1 g
Insoluble Fiber
2 g
Sugar
4 g
Total Fat
5 g
Saturated Fat
1 g
Monounsaturated Fat
3 g
Polyunsaturated Fat
1 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
0 mg
Omega-3 Fatty Acid
0 g
Omega-6 Fatty Acid
0 g
Percent Calories from Protein
10 %
Percent Calories from Carbohydrate
68 %
Percent Calories from Fat
28 %
Vitamin A
6120 IU
Vitamin B1- Thiamin
0 mg
Vitamin B2 - Riboflavin
0 mg
Vitamin B3 - Niacin
2 mg
Vitamin B6
0 mg
Vitamin B12
0 mcg
Biotin
1 mcg
Vitamin C
104 mg
Vitamin D
0 IU
Folate
69 mcg
Vitamin E
2 IU
Vitamin K
54 mcg
Pantothenic Acid
0 mg
Calcium
98 mg
Iron
2 mg
Phosphorus
68 mg
Potassium
558 mg
Sodium
99 mg
Zinc
0 mg