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Creamy Rice-Fruit Salad
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-
Prep
15
min
-
Total
1
hr
15
min
-
Servings
8
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Ingredients
-
2/3
cup uncooked wild rice
-
1 2/3
cups water
-
1
container (8 oz) lemon or orange low-fat yogurt
-
1
tablespoon honey
-
1
cup fresh strawberries, cut in half
-
1/2
cup seedless green grapes, cut in half
-
1
kiwifruit, peeled, cut into 1/4-inch slices, slices cut into quarters
-
1
medium seedless orange, cut into 1-inch pieces (1 cup)
-
1
teaspoon chopped fresh or 1/4 teaspoon dried mint leaves
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Steps
-
1
Cook wild rice in water as directed on package. Place cooked wild rice in colander or strainer; rinse with cold water 5 minutes to chill.
-
2
In medium bowl, mix yogurt and honey. Add cooked wild rice and remaining ingredients; toss.
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-
If you like brown rice, you can substitute that for the wild rice. Or use a combination of brown rice and wild rice for a great taste and appearance.
-
Whole Grain Serving: 1/2
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Nutrition Facts
Serving Size:
1 Serving
- Calories
- 120
- Calories from Fat
- 5
- Total Fat
- 1/2g
- 1%
- Saturated Fat
- 0g
- 0%
- Trans Fat
- 0g
- Cholesterol
- 0mg
- 0%
- Sodium
- 20mg
- 1%
- Potassium
- 220mg
- 6%
- Total Carbohydrate
- 24g
- 8%
- Dietary Fiber
- 2g
- 8%
- Sugars
- 11g
- Protein
- 4g
- Vitamin A
- 0%
- 0%
- Vitamin C
- 50%
- 50%
- Calcium
- 6%
- 6%
- Iron
- 2%
- 2%
Exchanges:
1 Starch; 1/2 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choice
1 1/2
*Percent Daily Values are based on a 2,000 calorie diet.
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