Don’t forget a healthy side dish to go alongside your holiday turkey or ham . . .
You can’t beat a nutty wild rice for flavor and texture. This rice contains a long grain brown rice, black barley, and daikon radish seeds.
The addition of fresh ruby red cranberries and crunchy green toasted pepitas gives this wild rice salad a Christmas appeal, but the salad just didn’t seem complete without some salty feta cheese and few sweet dried cranberries. Your family will never guess they’re eating something good for them!
Wishing you and yours a happy holiday season and a very, Merry Christmas!
- 2 cups water
- 1 cup wild rice, rinsed and drained
- 1 cup cranberries, rinsed and drained
- ½ cup green onion
- ⅓ cup pepitas, toasted
- ½ cup low fat feta, crumbled
- ½ cup dried cranberries
- ¼ cup parsley, finely chopped
- 2 tablespoons grape seed oil
- 2 tablespoons tarragon wine vinegar
- ½ tsp salt
- ¼ tsp pepper
- 1. Cook rice according to package directions. I used bulk wild rice and 2 cups water in a rice cooker.
- 2. Halfway through rice cooking time, add fresh cranberries.
- 3. Remove rice from the stove to a bowl. Fluff with a fork and chill for 30 minutes in the refrigerator.
- 4. Add onion, pepitas, parsley, feta and dried cranberries to the bowl.
- 5. In a small bowl combine grape seed oil, tarragon wine vinegar, salt and pepper. Pour over rice and lightly toss to combine.
What’s good for me in this dish?
Wild rice is a complete protein because it contains all 9 essential amino acids. This makes it a good choice for vegetarians. High in fiber, wild rice is a good choice for dieters looking for filling foods. It contains iron and copper but less fat, zinc, manganese and calcium than traditional brown rice. Wild rice is high in B vitamins niacin, riboflavin and thiamine, as well as potassium and phosphorus.
Amount Per Serving
Calories: 248, Old Weight Watchers Points 5, Weight Watchers PointsPlus 7
- Total Fat: 10.16g
- Cholesterol: 11mg
- Sodium: 342mg
- Total Carbs: 32.65g
- Dietary Fiber: 3.75g
- Sugars: 8.72g
- Protein: 7.97g
Nutrition details obtained from whfoods.org, nutritiondata.com, about.com, and abouthomecooking.com. The statement made here are strictly my opinion and are not meant to replace medical advice from your physician. Please see disclaimer for further details. Nutrition information is compiled with MacGourmet. If you find discrepancies, please let me know. It’s important to me that I provide you with accurate information.