Wild Rice & Roasted Beet Salad

Wild Rice & Roasted Beet Salad

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From: Diabetic Living Magazine

This delicious grain salad is great to have on hand for weekday lunches. Wild rice, beets, toasted pecans and Gorgonzola combine in a sweet maple vinaigrette for a truly satisfying meal.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 3 medium beets with greens (1¼ to 1½ pounds)
  • ⅔ cup uncooked wild rice
  • 1⅔ cups water
  • 1½ teaspoons olive oil
  • 1 shallot, minced
  • 1 clove garlic, minced
  • 2 tablespoons red wine vinegar
  • 1½ tablespoons walnut oil
  • 1 tablespoon maple syrup
  • ¼ teaspoon salt
  • ¼ teaspoon ground pepper
  • 2 tablespoons chopped pecans, toasted
  • 1 ounce Gorgonzola or feta cheese, crumbled ( ¼ cup)

Preparation

  • Prep

  • Ready In

  1. Preheat oven to 425°F. Cut tops off beets and trim root ends. Wash beets and greens. Wrap each beet in foil. Place on a baking sheet. Coarsely chop 3 cups of the beet greens; set aside. (Reserve any remaining greens for another use.) Bake beets 1 to 1½ hours or until tender. Remove foil; let beets cool 15 minutes. To remove skins, wrap beets, one at a time, in a paper towel and gently rub off the skins. Cut beets into bite-size pieces.
  2. Meanwhile, rinse wild rice in a fine-mesh sieve. Combine wild rice and the water in a small saucepan. Bring to boiling; reduce heat. Simmer, covered, 40 to 50 minutes or until rice is tender and some of the grains split. Drain rice in a colander. Rinse with cold water until cooled. Drain again.
  3. Heat olive oil in a large skillet over medium heat. Add reserved beet greens, shallot and garlic. Cook 3 to 5 minutes or until greens are wilted. Remove from heat; let cool.
  4. For vinaigrette, combine red wine vinegar, walnut oil, maple syrup, salt and pepper in a screw-top jar. Cover and shake well to combine; set aside.
  5. To assemble salad, combine cooled wild rice, beet pieces, cooked greens mixture and pecans in a serving bowl. Pour vinaigrette over salad; toss to coat. Top with Gorgonzola (or feta) cheese. Chill 30 minutes before serving.

Nutrition information

  • Serving size: ¾ cup
  • Per serving: 256 calories; 12 g fat(2 g sat); 5 g fiber; 32 g carbohydrates; 8 g protein; 102 mcg folate; 5 mg cholesterol; 9 g sugars; 1,885 IU vitamin A; 12 mg vitamin C; 101 mg calcium; 2 mg iron; 363 mg sodium; 599 mg potassium
  • Nutrition Bonus: Vitamin A (38% daily value), Folate (26% dv), Vitamin C (20% dv)
  • Carbohydrate Servings: 2
  • Exchanges: 2 fat, 1½ starch, 1½ vegetable

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