Mediterranean Rice Salad Recipe
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Mediterranean Rice Salad
3 cups cooked long-grain rice
1 cup cooked wild rice
1 cup crumbled feta cheese, (4 ounces)
1/2 cup chopped red onion
1/3 cup chopped green bell pepper
1/3 cup chopped red bell pepper
1/3 cup chopped yellow bell pepper
1/4 cup chopped fresh parsley
1/4 cup sliced ripe olives
1/4 cup sliced green olives
2 tbsp capers
15 oz cannellini beans, rinsed and drained or other white beans
3 tbsp white wine vinegar
2 tbsp water
1 tbsp extra-virgin olive oil
1 tsp dijon mustard
1/2 tsp salt
1/4 tsp pepper
1 garlicclove, minced
1. Combine first 12 ingredients in a large bowl; toss well. 2. Combine
vinegar and next 6 ingredients (vinegar through garlic) in a bowl; stir
well with a whisk. Pour over rice mixture; toss well. Cover and chill.
Serve with pita chips, ifdesired.
Yield: 6 (1 1/2cup) servings.
Per serving: 1 B, 1 P/M, 1 FA, 80 C.
CAL 314 (26% from fat); PRO 10.9 g; FAT 9.2 g (sat 3.6 g); CARB 47.5 g;
FIB 4.1 g; CHOL 17 mg; IRON 3.8 mg; SOD 843 mg; CALC 146 mg. |
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Diet hints and tips
If your aim is to lose weight and boost your general health, then, as most people know, you really should eat a precisely planned sensible weight loss system. In a perfect world, this ought to include five portions of fruit & veg a day and involve the optimum proportion of fats, carbs and proteins.
When selecting food, dieters far too often concentrate on retail store and branded food products claiming to be 'low-fat'. To do this is frequently a mistake, as a food item may be moderate in fats, but nevertheless contain far too many calories and carbohydrates.
In deciding on a weight loss regime, it is important to also make sure you cut intake of refined carbohydrate, fat and salt.
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