LOWFAT - Wild rice sprout salad, yogurt dressing

[Guest guest]

Per Serving: Calories 334 (27% from fat); 10g Total Fat; 3g Fiber (7 POINTS) and

it sounds schrunchy.

 

* Exported from MasterCook *

 

Wild Rice Healthy Salad with Yogurt Dressing

 

Recipe By :Best of Wild Rice Recipes by Beatrice Ojakangas

Serving Size : 6 Preparation Time :0:00

Categories : Salads and Dressings

 

Amount Measure Ingredient -- Preparation Method

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2 cups cooked wild rice -- cold and dry

6 hard-cooked eggs -- chopped

1/3 cup wheat germ

1 cup crisp bean sprouts

1 green bell pepper -- chopped

2 green onions with tops -- chopped

1 tomato -- seeded, diced

salt and black pepper

yogurt dressing -- see recipe

crisp salad greens

 

Prepare yogurt dressing. Refrigerate for 30 minutes or until ready to use.

 

In bowl, toss rice with eggs, wheat germ, bean sprouts, bell pepper, onion and

tomato. Add salt and pepper to taste. Blend dressing into rice mixture. Serve on

crisp Greens.

 

VARIATION: This salad is also good spooned into pita breads.

 

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Per Serving (excluding unknown items): 172 Calories; 6g Fat (31.8% calories from

fat); 11g Protein; 19g Carbohydrate; 3g Dietary Fiber; 212mg Cholesterol; 68mg

Sodium. Exchanges: 1 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 1/2 Fat.

 

 

Nutr. Assoc. : 0 0 0 96 0 0 0 0 0 0

 

 

* Exported from MasterCook *

 

Yogurt Dressing for Wild Rice Health Salad

 

Recipe By :Best of Wild Rice Recipes by Beatrice Ojakangas

Serving Size : 0 Preparation Time :0:00

Categories : Salads and Dressings

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 cup plain low-fat yogurt

1 teaspoon Dijon-style mustard

1/4 teaspoon salt

1 teaspoon Italian seasoning -- (herb blend)

 

Combine ingredients. Let stand 30 minutes before adding to salad.

 

Yield:

" 1 cup "

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Per Serving (excluding unknown items): 162 Calories; 4g Fat (22.7% calories from

fat); 13g Protein; 18g Carbohydrate; trace Dietary Fiber; 15mg Cholesterol;

768mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 Non-Fat Milk; 1 Fat; 0

Other Carbohydrates.

 

 

Nutr. Assoc. : 0 0 0 0

 

 

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