Festive Wild Rice and Cranberry Salad

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Don’t  forget a healthy side dish to go alongside your holiday turkey or ham . . .

Wild Rice and Cranberry Salad

Wild Rice and Cranberry Salad

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.

Festive Wild Rice and Cranberry Salad

Festive Wild Rice and Cranberry Salad

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!

Festive Wild Rice and Cranberry Salad

6

Ingredients

  • 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

Instructions

  1. 1. Cook rice according to package directions. I used bulk wild rice and 2 cups water in a rice cooker.
  2. 2. Halfway through rice cooking time, add fresh cranberries.
  3. 3. Remove rice from the stove to a bowl. Fluff with a fork and chill for 30 minutes in the refrigerator.
  4. 4. Add onion, pepitas, parsley, feta and dried cranberries to the bowl.
  5. 5. In a small bowl combine grape seed oil, tarragon wine vinegar, salt and pepper. Pour over rice and lightly toss to combine.
http://motherrimmy.com/festive-wild-rice-and-cranberry-salad/

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.

Wild Rice and Cranberry Salad on Foodista

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Comments

  1. says

    This looks like a perfect side for the ham I’m going to make on Christmas. We’re all going to be about healthy eating in a few days, eh? ‘Tis the season. Thanks for sharing this.

  2. says

    now that is something festive, and sounds flavorful even if it is good for ya…. hope your holiday is just as festive and you have a blessed weekend

  3. says

    Perfect timing…I actually bought wild rice last week to cook something similar to this. I ate this type of dish two years ago at my mother-in-law and wanted to create something similar. Thanks for the ideas!

  4. says

    Kristi – a festive, colorful and tasty looking side dish. The use of feta, pepitas and cranberries sounds like a delicious combination of ingredients. I’m hungry again, just thinking about it. Great looking recipe!

  5. says

    MMM! This is festive and colorful but best of all it’s not full of butter and negative fats! This would have been perfect for Christmas dinner! I’ll have to make this for family dinner I bet everyone will love this! It looks and sounds good!

    • says

      Turkey breasts were on sale at the local grocery store, and since we had lasagna for Christmas at my Mom’s I am missing the turkey. I’m going to roast the breasts and have this as a side dish! Happy New Year!

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