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Yields:
6 serving(s)
Preparation Time:
1 hr
Cooking Time:
45 mins
Meal type:
Side Dishes
Salads and Salad Dressings
Lunch
Rating:
Average FatSecret member ranking FatSecret Members Average Rating

Native American Wild Rice Salad

A different "cold salad". A fresh and yummy addition for summer picnics, or a meal.

Ingredients

Directions

  1. Combine the chicken stock and rice in a medium saucepan and bring to the boil. Turn down the heat and simmer with the lid on for about 45 minutes or until the husks have split. Taste the rice, it should be tender but still have a bit of bite to it. Drain the rice and then cool by spreading on a baking tray.
  2. Whilst the rice is cooking, preheat the oven to 180 °C. Put the pumpkin seeds and pine nuts on a baking tray and toast them for 5–10 minutes until they are golden brown. Cool.
  3. To make your vinaigrette, in a small bowl whisk the olive oil, orange zest, orange juice, maple syrup, apple cider vinegar and mustard.
  4. In a bowl, mix together the wild rice with the pumpkin seeds, pine nuts, spring onions, chives, cranberries and the vinaigrette and serve.
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Nutritional Summary:

There are 242 calories in 1 serving of Native American Wild Rice Salad.
Calorie Breakdown: 37% fat, 55% carbs, 9% prot.

Nutrition Facts
Serving Size per serve
Amount Per Serving
Calories
242
 
% Daily Values*
Total Fat
10.22g
16%
Saturated Fat
1.452g
7%
Trans Fat
-
Polyunsaturated Fat
1.506g
Monounsaturated Fat
6.91g
Cholesterol
0mg
0%
Sodium
565mg
24%
Total Carbohydrate
34.24g
11%
Dietary Fiber
3g
12%
Sugars
8.81g
Protein
5.55g
Vitamin D
-
Calcium
220mg
22%
Iron
6.48mg
36%
Potassium
240mg
7%
Vitamin A
1300IU
26%
Vitamin C
98.4mg
164%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
12%
of RDI*
(242 cal)
12% RDI
Calorie Breakdown:
 
Carbohydrate (54%)
 
Fat (37%)
 
Protein (9%)
*Based on an RDI of 2000 calories

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