Red Rice Salad With Apples, Walnuts and Gorgonzola
This savory, earthy salad -- with just a hint of sweetness from the apple -- features unique ingredients that are sure to impress at large parties and family gatherings. Red rice is a healthy whole grain with more protein, fiber and natural nutrients than white rice. Red walnuts, usually found in your produce department, contain heart-healthy omega-3 fats. Green apple and green onion add color along with antioxidants that may help fight Alzheimer’s disease and certain cancers.
Makes about 6.5 cups (8 1/2 servings of 3/4 cup each)
3 1/2 cups cooked red rice, completely cooled
1 large Granny Smith apple, cored and diced (1/2- to 3/4-inch pieces)
3/4 cup chopped green onions
1 cup coarsely chopped, toasted red walnuts
1 1/2 tablespoons white balsamic vinegar
3 tablespoons freshly squeezed lemon juice
1/2 teaspoon salt
1/4 teaspoon ground black pepper
1/8 teaspoon Dijon mustard
2 ounces crumbled Gorgonzola cheese (about 1/2 to 2/3 cup)
1. Prepare red rice according to package directions. (You’ll need between 1 1/4 and 2 cups uncooked red rice to yield the required 3 1/2 cups cooked rice. You may have leftover red rice.) Cool completely.
2. In a large bowl, combine cooked and cooled red rice, apple and toasted walnuts.
3. Whisk oil, vinegar, lemon juice, salt, pepper and mustard together in a small bowl.
4. Pour over rice mixture and toss lightly to blend all ingredients.
5. Lightly stir in crumbled cheese. Serve immediately.
6. Refrigerate in tightly covered container.
Nutrition information (per serving)
6 g protein
25 g carbohydrate
13.5 g fat
2.5 g saturated fat
5 mg cholesterol
238 mg sodium
167 mg potassium
65 mg calcium
1 mg iron
157 IU vitamin A
6 mg vitamin C
3.5 g fiber
Kim Galeaz is a registered dietitian, the owner of Galeaz Food & Nutrition Communications in Indianapolis, and a frequent contributor to Live Right Live Well. As a culinary-nutrition consultant and spokeswoman, Galeaz is passionate about blending great taste with good health in all of her culinary creations.