Wild Rice and Cherry Salad

Dec 11 2013

Cherries puts add a unique twist to this traditional salad.

Recipe Courtesy of Garrett Berdan, RD 

Serves 6 

Dietitian's Tip: 

This salad is loaded with fiber from the rice which helps with digestion; and vitamin A from the sweet cherries which can help keep your eyes healthy. Add sliced skinless chicken breast or turkey for an added protein boost. Serve as a main dish over a bed of crisp greens with a glass of fat free milk.

Ingredients: 

½ teaspoon orange zest
¼ cup orange juice
¼ teaspoon salt
2 tablespoons shallot, minced
1 tablespoon balsamic vinegar
1 teaspoon Dijon mustard
¼ cup extra-virgin olive oil
3 cups cooked wild rice
1 cup fresh sweet cherries, pitted and halved
½ cup dried sweet or tart cherries, roughly chopped
¾ cup celery, diced
¼ cup pecans, toasted and chopped
¼ cup flat leaf parsley, chopped
4 ounces extra sharp cheddar cheese, ¼ inch dice (optional)

Preparation: 

1. To make the vinaigrette, combine the orange zest and juice, salt, shallot and vinegar in a large mixing bowl. Let stand for 5 minutes to mellow the shallots.

2. Add the Dijon mustard and whisk in the extra-virgin olive oil until well combined.

3. Add the cooked wild rice, fresh and dried cherries, celery, pecans and parsley. Mix until the vinaigrette is well distributed.

4. Add the diced cheddar cheese (optional) just before serving.
 

Nutrition Information: 

Without cheddar cheese
Per serving: 261 calories, 13 g total fat, 2 g saturated fat, 33 g carbohydrates, 5 g protein, 6 g fiber, 123 mg sodium, 237 g potassium, 39 g magnesium, 25 g calcium