Yoghurt Rice Salad

Name: Yoghurt Rice Salad
Yield: 8
Ingredients: 1 cup uncooked basmati or long-grain white rice; 1/4 teaspoon crushed red pepper flakes; 1 medium cucumber, peeled if desired and coarsely chopped; 1 medium zucchini, coarsely chopped; 1 Granny Smith apple, cut into 1-inch pieces; 1/2 cup thinly sliced red onion; 1 teaspoon vegetable oil; 2 cups Mountain High® original or lowfat plain yoghurt; 1 teaspoon finely chopped gingerroot; 1 tablespoon honey; 1/2 teaspoon salt; 1/8 teaspoon pepper; 1 cup shredded carrots

8 Servings
170 Calories per Serving

A fun new way to eat your fruit and veggies! The ginger and red pepper give it a nice zing.

Ingredient List

1 cup uncooked basmati or long-grain white rice
1/4 teaspoon crushed red pepper flakes
1 medium cucumber, peeled if desired and coarsely chopped
1 medium zucchini, coarsely chopped
1 Granny Smith apple, cut into 1-inch pieces
1/2 cup thinly sliced red onion
1 teaspoon vegetable oil
2 cups Mountain High® original or lowfat plain yoghurt
1 teaspoon finely chopped gingerroot
1 tablespoon honey
1/2 teaspoon salt
1/8 teaspoon pepper
1 cup shredded carrots

Preparation

Cook rice according to package directions, adding red pepper flakes with the rice. Transfer to a large bowl and let cool completely. Stir in cucumber, zucchini, apple, and onion.
In a small bowl, stir yoghurt, gingerroot, honey, salt and pepper. Add to rice mixture and stir gently to combine. Add shredded carrots, tossing gently to combine.
Cover and chill 1 to 2 hours to blend flavors. Cover and refrigerate any leftover salad.

Nutrition Information

Servings: 8

Serving size: 1 Serving

Amount per serving (Calories ): 170

Nutrition Facts
Food component / Nutrient	Amount	% Daily Value*
Total Fat	2&½g	4%
Saturated Fat	1g	5%
Trans Fat	0g	% Value not available
Cholesterol	10mg	3%
Sodium	200mg	8%
Total Carbohydrate	33g	11%
Dietary Fiber	2g	9%
Soluble Fiber	0g	% Value not available
Sugars	10g	% Value not available
Protein	4g	% Value not available
Vitamin D	Value not available	0%
Vitamin E	Value not available	0%
Calcium	Value not available	10%
Iron	Value not available	4%
Potassium	340mg	10%
Thiamin	Value not available	4%
Riboflavin	Value not available	4%
Niacin	Value not available	2%
Vitamin B6	Value not available	8%
Vitamin B12	Value not available	0%
Pantothenic Acid	Value not available	4%
Phosphorus	Value not available	4%
Magnesium	Value not available	6%
Zinc	Value not available	4%
Manganese	Value not available	20%
Selenium	Value not available	8%
Copper	Value not available	4%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.