Emerald City Salad

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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
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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


    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


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.

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