Emerald City Salad
Nutritional Info
- Servings Per Recipe: 12
- Amount Per Serving
- Calories: 106.3
- Total Fat: 5.0 g
- Cholesterol: 0.0 mg
- Sodium: 495.3 mg
- Total Carbs: 14.5 g
- Dietary Fiber: 3.1 g
- Protein: 3.3 g
View full nutritional breakdown of Emerald City Salad calories by ingredient
Introduction
Healthy and Green! Add colorful peppers to jazz it up and be ready to go back for seconds. Healthy and Green! Add colorful peppers to jazz it up and be ready to go back for seconds.Number of Servings: 12
Ingredients
-
Wild Rice - 2 cups cooked
Kale and Swiss Chard (fresh) - 3 cups each; ribs removed and chopped fine
Bell Pepper - Green and Yellow (1 each), diced
Fennel bulb - 1; sliced thin
Scallion(s), 1 bunch - chopped
Parsley, 1/2 chopped - can use cilantro
Olive oil - 1/8 cup (4 Tbls)
Fresh lemon juice 3/4 cup(s)
Garlic cloves; 2 tsp, minced
Table salt, 2 tsp
Black pepper, 1 tsp
Directions
Makes 12 - 1 cup servings
Cook rice according to directions. For kale and chard - Remove tough stems and ribs and chop fine.
Dice the peppers, thin slice the fennel bulb, chop the scallions and parsley (can substitute cilantro if desired).
Mince the garlic.
Whisk together olive oil, lemon juice, garlic, salt and pepper to make dressing. Can add additional water or juice to increase volume.
Toss cooled rice with dressing.
Combine greens with diced peppers, fennel bulb, parsley and green onion.
Just prior to serving, toss vegetable mixture with dressed rice.
Number of Servings: 12
Recipe submitted by SparkPeople user TRAEVYNN.
Cook rice according to directions. For kale and chard - Remove tough stems and ribs and chop fine.
Dice the peppers, thin slice the fennel bulb, chop the scallions and parsley (can substitute cilantro if desired).
Mince the garlic.
Whisk together olive oil, lemon juice, garlic, salt and pepper to make dressing. Can add additional water or juice to increase volume.
Toss cooled rice with dressing.
Combine greens with diced peppers, fennel bulb, parsley and green onion.
Just prior to serving, toss vegetable mixture with dressed rice.
Number of Servings: 12
Recipe submitted by SparkPeople user TRAEVYNN.