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Brown Rice, Corn and Grilled Vegetable Salad Recipe

Brown Rice, Corn and Grilled Vegetable Salad Recipe

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Brown Rice, Corn and Grilled Vegetable Salad

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Ingredients

Count

Nutrition

438

Calories

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Ingredients:

Serving

1 1/2 cups brown rice
4 zucchini , halved lengthwise
1 large red onion , cut crosswise into 3 thick slices
1/4 cup plus 1/3 cup olive oil
5 tbsp soy sauce
3 tbsp worcestershire sauce
2 cups fresh corn kernels
2/3 cup fresh orange juice
1 tbsp fresh lemon juice
1/2 cup chopped italian parsley

Directions:

Add rice to large pot of boiling salted water. Cover partially and cook until just tender, about 30 minutes. Drain well. Transfer to large bowl and cool to room temperature, stirring occasionally.
Place zucchini and onion slices in shallow dish. Mix 1/4 cup oil, 2 tablespoons soy sauce and 2 tablespoons Worcestershire sauce in small bowl. Pour over vegetables. Let stand 30 minutes, turning once.
Prepare barbecue (medium-high heat). When coals turn white, drain chips, if using, and scatter over coals. When chips begin to smoke, season onion and zucchini with salt and pepper and place on grill. Cover and cook until tender and brown, occasionally turning and basting with marinade, about 8 minutes. Transfer to platter. Cut onion slices into quarters. Cut zucchini crosswise into 1-inch pieces. Add onion and zucchini to rice. Mix in corn.
Whisk orange juice, lemon juice, 1/3 cup oil, 3 tablespoons soy sauce and 1 tablespoon Worcestershire sauce in medium bowl. Pour 1 cup dressing over salad and toss to coat. Stir in parsley. Season with salt and pepper. Serve salad, passing remaining dressing separately.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	438.2 Kcal (1835 kJ)
Calories from fat	210.06 Kcal
		% Daily Value*
Total Fat	23.34g	36%
Sodium	930.56mg	39%
Potassium	499.54mg	11%
Total Carbs	50.47g	17%
Sugars	6.3g	25%
Dietary Fiber	4.26g	17%
Protein	7.19g	14%
Vitamin C	26.8mg	45%
Iron	1.9mg	10%
Calcium	36.2mg	4%

Amount Per 100 g
Calories	219.98 Kcal (921 kJ)
Calories from fat	105.45 Kcal
		% Daily Value*
Total Fat	11.72g	36%
Sodium	467.14mg	39%
Potassium	250.77mg	11%
Total Carbs	25.34g	17%
Sugars	3.16g	25%
Dietary Fiber	2.14g	17%
Protein	3.61g	14%
Vitamin C	13.5mg	45%
Iron	0.9mg	10%
Calcium	18.2mg	4%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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