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Sesame oil and nori (dried seaweed) give this healthy grain-salad recipe Asian flair. Serve as a vegetarian main dish or as a side for grilled shrimp or baked chicken.

Source: EatingWell Magazine, May/June 2017




Ingredient Checklist


Instructions Checklist
  • Whisk oil, vinegar, shallot, salt and pepper in a large bowl. Add wild rice, tofu, snow peas and carrots; stir to combine. Serve topped with nori.



Tips: To make 3 cups cooked wild rice: Bring 1 1/4 cups wild rice and 5 cups water to a boil in a medium saucepan. Reduce heat to maintain a gentle simmer; cover with a tight-fitting lid and cook until tender, 45 to 55 minutes. Drain if needed.

Nutrition Facts

1 1/4 cups
279 calories; protein 11g; carbohydrates 24.6g; dietary fiber 2.9g; sugars 3.9g; fat 15.8g; saturated fat 2.4g; vitamin a iu 3851.5IU; vitamin c 16.5mg; folate 37mcg; calcium 102.6mg; iron 1.9mg; magnesium 37mg; potassium 223.4mg; sodium 473.8mg; added sugar 1g.

1 starch, 1 vegetable, 1 medium-fat meat, 2 1/2 fat