Brown Rice and Crunchy Vegetable Salad

JasiBella

1/2 cup short-grain brown rice
1 medium zucchini
2 stalks celery
1 carrot
1 yellow bell pepper
1/2 bunch arugula
4 scallions
2 tablespoons fresh lemon juice
1/4 cup chicken or vegetable stock
1 tablespoon coarse-grained mustard
1 tablespoon olive oil
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper

1. Fill a 2-quart saucepan with 6 cups of salted water and bring to a boil. Add the rice and boil, uncovered, stirring occasionally, until al dente, about 25 minutes. Drain the rice in a colander and rinse under cold running water until cool. Drain rice well.
2. While the rice is cooking, cut the zucchini, celery, carrot and bell pepper into 1/4" dice. Remove the tough stems from the arugula and chop the leaves. Chop the scallions.

3. Prepare an ice bath and bring another pot of salted water to a boil. Cook the zucchini, celery, carrot and bell pepper for 1 minute. Drain in a colander and plunge into the ice bath. Drain the vegetables well.

4. In a large bowl, whisk together the lemon juice, stock, mustard, oil, salt and pepper. Add the rice, blanched vegetables, arugula and scallions and toss well to combine. Adjust the salt and pepper to taste and serve at room temperature.


4 servings
Serving Size: about 1 cup of salad

Calories158
Protein4 g
Total Carbohydrate27 g
Dietary Fiber4 g
Soluble Fiber1 g
Insoluble Fiber2 g
Sugar4 g
Total Fat5 g
Saturated Fat1 g
Monounsaturated Fat3 g
Polyunsaturated Fat1 g
Trans Fatty Acid (tfa)0 g
Omega-3 Fatty Acid0 g
Omega-6 Fatty Acid0 g
Cholesterol0 mg
Percent Calories from Fat28 %
Percent Calories from Protein10 %
Percent Calories from Carbohydrate68 %
Vitamins:
Vitamin A6120 IU
Vitamin B1- Thiamin0 mg
Vitamin B2 - Riboflavin0 mg
Vitamin B3 - Niacin2 mg
Vitamin B60 mg
Pantothenic Acid0 mg
Vitamin B120 mcg
Biotin1 mcg
Folate69 mcg
Vitamin C104 mg
Vitamin D0 IU
Vitamin E2 IU
Vitamin K54 mcg
Iron2 mg
Zinc0 mg
Calcium98 mg
Phosphorus68 mg
Potassium558 mg
Sodium99 mg

JasiBella

1/2 cup short-grain brown rice
1 medium zucchini
2 stalks celery
1 carrot
1 yellow bell pepper
1/2 bunch arugula
4 scallions
2 tablespoons fresh lemon juice
1/4 cup chicken or vegetable stock
1 tablespoon coarse-grained mustard
1 tablespoon olive oil
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper

1. Fill a 2-quart saucepan with 6 cups of salted water and bring to a boil. Add the rice and boil, uncovered, stirring occasionally, until al dente, about 25 minutes. Drain the rice in a colander and rinse under cold running water until cool. Drain rice well.
2. While the rice is cooking, cut the zucchini, celery, carrot and bell pepper into 1/4" dice. Remove the tough stems from the arugula and chop the leaves. Chop the scallions.

3. Prepare an ice bath and bring another pot of salted water to a boil. Cook the zucchini, celery, carrot and bell pepper for 1 minute. Drain in a colander and plunge into the ice bath. Drain the vegetables well.

4. In a large bowl, whisk together the lemon juice, stock, mustard, oil, salt and pepper. Add the rice, blanched vegetables, arugula and scallions and toss well to combine. Adjust the salt and pepper to taste and serve at room temperature.


4 servings
Serving Size: about 1 cup of salad

Calories158
Protein4 g
Total Carbohydrate27 g
Dietary Fiber4 g
Soluble Fiber1 g
Insoluble Fiber2 g
Sugar4 g
Total Fat5 g
Saturated Fat1 g
Monounsaturated Fat3 g
Polyunsaturated Fat1 g
Trans Fatty Acid (tfa)0 g
Omega-3 Fatty Acid0 g
Omega-6 Fatty Acid0 g
Cholesterol0 mg
Percent Calories from Fat28 %
Percent Calories from Protein10 %
Percent Calories from Carbohydrate68 %
Vitamins:
Vitamin A6120 IU
Vitamin B1- Thiamin0 mg
Vitamin B2 - Riboflavin0 mg
Vitamin B3 - Niacin2 mg
Vitamin B60 mg
Pantothenic Acid0 mg
Vitamin B120 mcg
Biotin1 mcg
Folate69 mcg
Vitamin C104 mg
Vitamin D0 IU
Vitamin E2 IU
Vitamin K54 mcg
Iron2 mg
Zinc0 mg
Calcium98 mg
Phosphorus68 mg
Potassium558 mg
Sodium99 mg

150lbs2go

Wow...this sounds really good! Thank you so much!

JasiBella

You're very welcome:flowerforyou: