Yoghurt Rice Salad
- 8 Servings
- 170 Calories per Serving
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
Nutrition Information (Amount per serving)
Total Fat 2 1/2g 4%, Saturated Fat 1g 5%, Cholesterol 10mg 3%, Sodium 200mg 8%, Potassium 340mg 10%, Total Carbohydrate 33g 11%, Dietary Fiber 2g 9%, Vitamin A 50%, Vitamin C 15%, Calcium 10%, Iron 4%, Vitamin D 0%, Vitamin E 0%, Thiamin 4%, Riboflavin 4%, Niacin 2%, Vitamin B6 8%, Folic Acid 4%, Vitamin B12 0%, Pantothenic Acid 4%, Phosphorus 4%, Magnesium 6%, Zinc 4%, Selenium 8%, Copper 4%, Manganese 20%
Nutrition Other (Amount per serving)
Calories 170, Calories from Fat 20, Trans Fat 0g, Monounsaturated Fat 0g, Polyunsaturated Fat 0g, Soluble Fiber 0g, Insoluble Fiber 2g, Sugars 10g, Protein 4g, Beta-Carotene 80%, Omega-3 0g, Carbohydrate Choice 2, Starch 1, Fruit 0, Other Carbohydrate 1, Skim Milk 0, Low-Fat Milk 0, Milk 0, Vegetable 1/2, Very Lean Meat 0, Lean Meat 0, Medium-Fat Meat 0, High-Fat Meat 0, Fat 1/2, Fruits 0c, Vegetables 1/2c, Grains 1oz-eq, Meat & Beans 0oz-eq, Dairy 0c, Fats & Oils 0tsp
