health guides
Brown Basmati Rice with Apples and Walnuts
Recipe by Mary Martha Shaw
Serve this festive Fall salad with a cream of carrot soup for lunch or tofu cutlets and steamed greens for dinner. It would also be a good accompaniment to poached or steamed fish. Try packing leftovers the next day for lunch.
Ingredients
- 40g walnuts
- 30mL extra virgin olive oil
- Zest from one orange
- 120mL orange juice
- 30mL apple cider vinegar
- 3g sea salt
- 1g black pepper
- 0.5g ground nutmeg
- 800g cooked brown basmati rice
- 75g dried cranberries
- 1 Jonagold apple, cut into 1/4-inch (1/2-cm) pieces
- 3 stalks of celery, cut into 1/4-inch (1/2-cm) slices
- 5 or 6 pale green celery leaves, chopped
- 4 sprigs parsley, chopped
Directions
- Roast the walnuts in a preheated 350°F (175°C) oven for 5 to 7 minutes. Chop coarsely and set aside.
- In a large bowl, combine the olive oil, orange zest, orange juice, vinegar, sea salt, pepper, and nutmeg. Mix well.
- To this mixture, add the rice, cranberries, apple, celery, and celery leaves. Also add the parsley and chopped walnuts.
- Toss all together until the salad is well-mixed.
Nutrition Facts
Calories 235
Calories from Fat 66 (28%)
(12%)Total Fat 8g
(5%)Saturated Fat 1g
Poly-Unsaturated Fat 3g
Mono-Unsaturated Fat 3g
(0%)Cholesterol 0mg
(6%)Sodium 138mg
(7%)Potassium 262mg
Total Carbohydrate 40g
(14%)Dietary Fibre 4g
Sugars 14g
Sugar Alcohols 0g
(8%)Protein 4g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.
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The information presented here is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2024.
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