Scandinavian Rice Salad

From EatingWell: May/June 1995 — Subscribe Now!

Serve this Scandinavian-inspired salad for lunch on the patio, accompanied by some good rye bread or rye crisps.

4 servings, a generous 1 cup each

Active Time: 25 minutes

Total Time: 1 hour

Nutrition Profile

Low cholesterol | Low saturated fat | Heart healthy | High fiber | View Complete Nutrition Guidelines»

Ingredients

2/3 cups water
1 cup brown basmati or brown Texmati rice
3/4 teaspoon salt, divided
1 cup cooked green peas
1/3 small English cucumber, cut in half lengthwise and thinly sliced (1 cup)
1/4 cup chopped fresh dill
1/4 cup sliced scallions, (2 scallions)
1/3 cup chopped smoked salmon, (2 ounces)
1/2 cup nonfat plain yogurt
2 tablespoons extra-virgin olive oil
2 teaspoons freshly grated lemon zest
1 tablespoon lemon juice
1/2 teaspoon freshly ground pepper

Preparation

Bring water to a boil in a saucepan. Stir in rice and 1/2 teaspoon of the salt, reduce heat to maintain a gentle simmer and cover pan tightly. Cook until the rice is tender and has absorbed the water, 30 to 40 minutes. Rinse the rice under cold water until cool.
Combine the rice with peas, cucumber, dill, scallions and smoked salmon in a serving bowl.
Whisk together yogurt, oil, lemon zest and juice, pepper and remaining 1/4 teaspoon salt In a small bowl,; pour over the salad and stir to combine.

Tips & Notes

Make Ahead Tip: Cover and refrigerate up to 1 hour ahead.

Nutrition

Per serving: 269 calories; 9 g fat (1 g sat, 6 g mono); 3 mg cholesterol; 41 g carbohydrates; 9 g protein; 5 g fiber; 576 mg sodium; 141 mg potassium.

Nutrition Bonus: Vitamin A (22% daily value), Vitamin C (19% dv).

2 1/2 Carbohydrate Serving

Exchanges: 2 1/2 starch, 1/2 lean meat, 1 fat