Cranberry and Wild Rice Salad – Healthy Weight Loss Recipe


(makes 8 servings)


Ingredients: Nutrition Facts for Cranberry and Wild Rice Salad
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1 cup wild rice

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1 teaspoon salt

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1/2 cup walnuts

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8 ounces cranberries, fresh or thawed frozen

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1/2 cup sugar

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2 tablespoon vegetable or olive oil

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1 tablespoon rice vinegar

small bullet 3 green onions, chopped (including green tops)


1. Combine wild rice, salt and 1 qt water in a large saucepan. Bring to a boil over high heat. Cover, reduce heat, and simmer until rice is tender to bite and most grains have split open, 45 to 60 minutes. Drain in a colander and let cool.
2. Meanwhile, spread walnuts on a cookie sheet and toast in a 325 degree oven until lightly golden, about 10 minutes. Coarsely chop.
3. Sort cranberries, discarding any stems and bruised or decayed fruit; cut each cranberry in half.
4. In a saucepan over medium-high heat, stir the sugar and 1/2 cup water until the sugar is dissolved and mixture boils. Remove from heat; stir the halved cranberries. Gently stir occasionally until insides of cranberries have turned red but are still firm, 8 to 12 minutes. Pour through a strainer into a bowl, reserving the cranberry-sugar syrup.
5. In a large bowl gently mix wild rice, cranberry halves, oil, and vinegar. Stir in 2 tablespoons cranberry syrup; taste and add up to 1/4 cup more syrup to sweeten and moisten salad as desired. Stir in green onions. Cover and chill for at least 4 hours or up to 1 day.
6. Stir in walnuts before serving.


Serving Size: 1/8 of recipe (69 g)
Servings Per Recipe: 8
Amount per serving
Calories 166
Calories from fat 77
Total Fat 9 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 293 mg
Total Carbohydrates 20 g
Dietary Fiber 3 g
Sugars 0 g
Protein 4 g
Vitamin A 0%
Vitamin C 8%
Calcium 2%
Iron 4%

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