Vegetable and Wild Rice Salad Recipe

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Ingredients

Count

Nutrition

408

Calories

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Ingredients:

Serving

2 cups chicken broth
1 cup wild rice
1 small bunch broccoli, cut into florets
6 asparagus spears , cut into 1-inch pieces
4 oz green beans , cut into 1-inch pieces
2 carrots, peeled, sliced
1 tomato, chopped
1/2 cup crumbled blue cheese
1/4 cup olive oil
2 tbsp white wine vinegar
salt and pepper

Directions:

Bring broth to boil in heavy medium saucepan. Stir in rice. Reduce heat, cover and simmer until rice is tender, about 1 hour.
Meanwhile, cook broccoli, asparagus, green beans and carrots in large pot of rapidly boiling water until crisp-tender, about 6 minutes. Drain and rinse under cold water. Drain well.
Transfer rice to serving dish. Arrange vegetables atop rice. Sprinkle with tomato and cheese. Combine olive oil and vinegar in small bowl; whisk to blend. Drizzle over salad. Season with salt and pepper. Toss thoroughly and serve.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	407.73 Kcal (1707 kJ)
Calories from fat	174.32 Kcal
		% Daily Value*
Total Fat	19.37g	30%
Cholesterol	12.66mg	4%
Sodium	703mg	29%
Potassium	543.95mg	12%
Total Carbs	48.11g	16%
Sugars	4.24g	17%
Dietary Fiber	4.02g	16%
Protein	9.6g	19%
Vitamin C	50.7mg	85%
Vitamin A	0.3mg	10%
Iron	3.1mg	17%
Calcium	146.6mg	15%

Amount Per 100 g
Calories	119.69 Kcal (501 kJ)
Calories from fat	51.17 Kcal
		% Daily Value*
Total Fat	5.69g	30%
Cholesterol	3.72mg	4%
Sodium	206.36mg	29%
Potassium	159.68mg	12%
Total Carbs	14.12g	16%
Sugars	1.25g	17%
Dietary Fiber	1.18g	16%
Protein	2.82g	19%
Vitamin C	14.9mg	85%
Vitamin A	0.1mg	10%
Iron	0.9mg	17%
Calcium	43mg	15%

* 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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Recipe Tags

< 200 kcals

Weightwatchers Points

9

Points
11

PointsPlus

Good Points

saturated fat free,
low cholesterol

Bad Points

High in Sodium

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