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Crunchy Vegetable and Brown Rice Salad Recipe

Crunchy Vegetable and Brown Rice Salad Recipe

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Ingredients

Count

Nutrition

157

Calories

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Ingredients:

Serving

1/2 cup short-grain brown rice
1 medium zucchini (1/2 lb)
2 celery ribs
1 carrot
1 yellow bell pepper
1/2 bunch arugula (4 oz)
4 scallions
2 tbsp fresh lemon juice
1/4 cup chicken broth
1 tbsp coarse-grained mustard
1 tbsp olive oil
1/2 tsp salt
1/4 tsp freshly ground black pepper

Directions:

Fill a 2-quart saucepan three fourths full with salted water and bring to a boil. Add rice and boil, uncovered, stirring occasionally, until al dente, about 25 minutes. Drain rice in a colander and rinse under cold running water until cool. Drain rice well.
While rice is cooking, cut zucchini, celery, carrot, and bell pepper into 1/4-inch dice. Remove tough stems from arugula and chop leaves. Chop scallions.
Have ready a bowl of ice and cold water. In a saucepan of boiling salted water blanch zucchini, celery, carrot, and bell pepper 1 minute. Drain vegetables in a sieve and transfer to ice water to stop cooking. Drain vegetables well.
In a large bowl whisk together lemon juice, broth, mustard, oil, salt, and pepper. Add rice, blanched vegetables, arugula, and scallions, tossing to combine well, and season with salt and pepper. Serve salad at room temperature.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	156.62 Kcal (656 kJ)
Calories from fat	43.33 Kcal
		% Daily Value*
Total Fat	4.81g	7%
Sodium	432.38mg	18%
Potassium	396.34mg	8%
Total Carbs	24.81g	8%
Sugars	3.84g	15%
Dietary Fiber	3.58g	14%
Protein	3.72g	7%
Vitamin C	43.5mg	73%
Vitamin A	0.9mg	30%
Iron	13.3mg	74%
Calcium	83.5mg	8%

Amount Per 100 g
Calories	85.17 Kcal (357 kJ)
Calories from fat	23.56 Kcal
		% Daily Value*
Total Fat	2.62g	7%
Sodium	235.14mg	18%
Potassium	215.54mg	8%
Total Carbs	13.49g	8%
Sugars	2.09g	15%
Dietary Fiber	1.95g	14%
Protein	2.02g	7%
Vitamin C	23.7mg	73%
Vitamin A	0.5mg	30%
Iron	7.2mg	74%
Calcium	45.4mg	8%

* 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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