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Whole Grain Salad

PART OF: NUTRITION SERVICES FOR CANCER PATIENTS > ALL RECIPES

Serves:  6

Per Serving:  (1 cup): 241 calories, 33g carbs, 8g protein, 9g fat, (2g saturated fat), 3g fiber, 111mg sodium

NOTE:  This recipe is NOT OK for those on the LMD (Low Microbial Diet).

Ingredients:

½ yellow or orange bell pepper cut in bite-size pieces

½ tomato, seeded, cut into bite-size pieces

¼ cup chopped radish

2 scallions, green and white parts, or ¼ cup chopped red or Bermuda onion

½ cup finely chopped dried fruit, like apricots, raisins, date, figs or currants

2 Tbsp toasted pine nuts, sesame seeds or sunflower seeds, or chopped almonds, walnuts or pecans

3-4 oz diced lowfat mozzarella cheese

Salt and freshly ground black pepper, to taste

Juice of 1 lime

1 ½ - 2 Tbsp extra virgin olive oil

3 cups cooked (and cooled) brown rice, or whole-grain pasta, or couscous, bulgur, or quinoa

2 Tbsp finely chopped fresh (or 2 tsp dried) chives or flat-leaf parsley

2 Tbsp finely chopped (or 2 tsp dried) fresh mint, cilantro, or chervil

Cooking Directions:

  1. In a large bowl, place the bell pepper, tomato, radish, scallions, dried fruit, nuts (or seeds) and cheese.  Mix lightly.  Season it to taste with salt and pepper.
  2. Fluff the cooled grain with a fork and season it to taste with salt and pepper.  Add the rice to the bowl of salad ingredients and mix it in lightly with a fork.
  3. In another bowl, whisk together the lime juice, oil, and herbs.  Drizzle over the salad and mix in lightly.
  4. Serve or refrigerate, covered, up to 2 days.

Recipe from: American Institute for Cancer Research website, Health-E-Recipes