Rice And White Bean Salad With Minced Crudites
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Grains | Italian | 4star, Salad | 4 | Servings |
INGREDIENTS
| 1 1/4 | c | Cooked rice, variety |
| 1 | c | Cooked white beans, rinsed |
| And drained | ||
| 2 | T | Chopped pecans, roasted |
| 2 | T | Minced red bell pepper |
| 2 | T | Minced red onion |
| 3 | T | Minced fresh cilantro |
| 3 | T | Green chili peppers, diced |
| Canned, drain | ||
| 1/3 | c | Carrots, minced |
| 1/3 | c | Broccoli florets, minced |
| 1/3 | c | Cauliflower florets |
| Minced | ||
| Salt and pepper, freshly | ||
| Ground | ||
| 2 | c | Iceberg lettuce, shredded |
| 3 | T | Fat-free Italian salad |
| Dressing |
INSTRUCTIONS
Cook an assortment of rice: white, brown and wild. Chill. Cook small white navy beans, salt free, with a garni of celery stalk, carrot chunk, and fennel stalk. Rinse, drain, chill. About two to three hours before service, combine the chilled rice and beans in a large mixing bowl. Peel a carrot and cut it into 1-inch pieces. Finely chop, along with 5 to 6 broccoli florets and cauliflower florets (as fine as or finer than KFC's slaw), in a food processor. Add to the bowl and toss. Dry-pan roast the pecans pieces for about 4 minutes over medium heat. Remove from heat. Let cool. Add to salad. Mince by hand the onion, the red bell pepper and the fresh cilantro leaves. Chop the canned chili peppers (if necessary). Add to salad and toss well. Taste and season with salt and pepper. Toss well. Add 3 tablespoons salad-dressing. Toss. Chill. Serve on bed of thinly shredded lettuce. Makes 4 single-cup servings. Salad dressings Ground sundried tomato with oregan in a basic vinegar-oil-water blend. Dessert: Thin a raspberry vinaigrette with fresh orange (valencia) juice. Other ideas: Fat-free Italian or wine-vinaigrette. Fat-Free Asign-Ginger is good. Posted to MC-Recipe Digest V1 #160 Date: Fri, 19 Jul 1996 10:35:43 -0700 (PDT) From: PatH <phannema@wizard.ucr.edu> Recipe By : Pat Hanneman
A Message from our Provider:
“We would worry less if we praised more. Thanksgiving is the enemy of discontent and dissatisfaction. #Harry Ironside”
Nutrition (calculated from recipe ingredients)
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Calories: 198
Calories From Fat: 5
Total Fat: <1g
Cholesterol: 0mg
Sodium: 58.6mg
Potassium: 1572.7mg
Carbohydrates: 65.5g
Fiber: 8.8g
Sugar: 1.3g
Protein: 12.5g