Zesty Whole Grain Salad
Serves
6
Cost/Serving
$1.43
Serving Size: 1 1/2 cups
Ingredients
- 2 cups whole grain (brown rice, Kamut™, quinoa)
- 2 tablespoons oil (canola or vegetable)
- 1/4 cup apple cider vinegar
- 1 tablespoon honey
- Salt and ground black pepper to taste
- 2 apples, chopped
- 1/2 cup nuts, chopped (pecans, walnuts)
- 1/2 cup dried fruit (cranberries, cherries, raisins)
- 1 bunch kale or 10-ounce package spinach (about 6 cups)(torn into bite-size pieces)
Instructions
- Cook whole grain according to package directions. Cool.
- Whisk together oil, vinegar, honey, salt, and pepper in a large bowl.
- Stir apples, nuts, dried fruit, and whole grain into dressing.
- Toss greens with other ingredients.
Tips
Substitute 2 cups of chopped fruit (strawberries, grapes, oranges) for the apples.
Do not give honey and nuts to infants under one year of age.
Nutrition analysis uses 1/8 teaspoon each of salt and pepper.
Nutrition Facts
6 Servings Per RecipeServing Size: 1 1/2 cups
Amount Per Serving
Calories 290
- % Daily Value*
- Total Fat 12g
- 15%
- Saturated Fat 1g
- 5%
- Trans Fat 0g
- Cholesterol 0mg
- 0%
- Sodium 55mg
- 2%
- Total Carbohydrates 44g
- 16%
- Dietary Fiber 4g
- 14%
- Total Sugars 16g
- Includes 8g Added Sugars
- 16%
- Protein 5g
- Vitamin D 0mcg
- 0%
- Calcium 39mg
- 4%
- Iron 1mg
- 6%
- Potassiumj 241mg
- 6%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
